CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
200m Row
10 alt forward step ups
10 alt lateral step ups
5 pike pushups
15 butterfly abmat situps
Mobility
Warm-up (No Measure)
wrist stretching
twisted cross
banded shoulder stretch
Gymnastics
Metcon (No Measure)
EMOM 10 minutes
even- 3 Wall Walks
odd- 6 RLESS on 20″ box or bench
http://gymnasticswod.com/content/p01062?
Conditioning
Metcon (Time)
5 RFT
6 power cleans
10 pull ups
15:00m time cap
