CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds
1:00m SU or DU amrap
30s hs hold or 30s plank hold
30s butterfly abmat situps amrap
10 air squats holding abmat
Weightlifting Superset
db bench press (5×6)
5×6 reps
db bent over row (5×6)
5×6
rest 1:00m
Conditioning
Metcon (3 Rounds for time)
3 rounds each for time
200m shuttle run (8x25m)
15 db squat cleans
rest 2:00m
