CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
100′ Bear Crawl
100′ Waiters Walk switch hands at 50′ 10lb bumper
10 bus drivers with plate
20 total walking lunges with plate above head or close to chest
10 air squats
Strength
Floor Press (5×3)
Box Dips (5×3)
Conditioning
Metcon (AMRAP – Reps)
3 rounds FGB style
1 MIN BREAK BETWEEN ROUNDS
5 stations 1 min AMRAP
score is total reps
1. AKBS
2. AIR SQUAT
3.ALT KB CLEAN
4.PUSH UP
5. DOUBLE LEG RAISE
