CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
250 Row
Wrist Mobility
Bear Crawl 50′
Power Skip 50′
Crab Walk 50′
With Partner
20 total Med Ball Chest Pass 20′ apart 20/14
Weightlifting Superset
A1: CGBP Close Grip Bench Press (5-4-3-2-1)
A2: GHD Hip Extensions (5×8-10)
Conditioning
Metcon (Time)
For Time
5 Cal Assault Bike
Then,
3 Rounds
4 Hang Power Snatch
Rx 95/65 Rx+ 115/85
8 Lateral Jump over PVC 24″/20″
8 Ab Mat Situps
Finisher
10 sec Sprint Assault Bike
