CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
3-5 chin ups w/ 1 sec pause
or supinated Ring Rows
10 Russian KB swings
25 SU jump rope
12 air squats
Weightlifting
Front Squat (5 sets 7-10 reps)
Off Rack
elbows high
chest up
start at 10 reps, and reduce reps at fatigue
Metcon
Metcon (Time)
5 rounds for time
10 deadlifts
50 SU or 25 DU
10 abmat situps
10 push ups
