Announcements
Happy Holidays! Have you thought about giving the gift of fitness this year? Gift Memberships are available!
CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
100 Double Unders or 200 Single Under Jump Rope Practice
Lunge with Twist
Backward Lunges
Mobility
Warm-up (No Measure)
T Spine Mobility
Overhead Mobility
Weightlifting
2 Push Press + 1 Split Jerk (5 sets 2+1)
Off Rack
Every 2:00 minutes for 10 minutes
Metcon
Metcon (Time)
3 Rounds for time
10 Wall Balls 20/14
6 Rig to Window sprints
10 SA Dumbbell Rows each arm
