CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Circuit Warmup
1:00 each station
any order
1: row
2: DB Push Press
3: bear crawl
4: med ball cleans
5: box step ups
6: assault bike
7: air squats
8: ab mat sit ups
Gymnastics
Gymnastics Complex (No Measure)
5 times through
1 forward roll on mat
log roll between cones or bear crawl
pike walk between cones
3 hollow/arch holds 5 sec each
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
8 alternating db snatches
7 burpee to plate
6 pull ups
