CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Floss Lats with foam roller
1 min per side
move arms overhead in a pressing motion while flossing
Warm-up (No Measure)
200 meter Row or Half Mile Bike
24 Front Rack DB Lunges
20 DB Goblet Squats
10 SA DB Press per side
Weightlifting Superset
A1: Strict Press (2-2-2-2-2)
2-2-2-2-2
rest as needed
A2: Warm-up (No Measure)
Banded Shoulder External Rotation
10 reps per arm
elbow pinned in to the side
move forearm away from torso
Conditioning
Metcon (Time)
4 Rounds for Time
6 Turkish Get Up (3 per arm)
10 Push Ups
15 Knees to Elbows
20 Russian Step Ups 20″
15 minute cap
