CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
300m row
1 time through
50′ of each
walking knee to chest
butt kicks
front leg swings
bear crawl
180 air squats
inch worms
lunge with rotation
Weightlifting
A: Back Squat (15 min to build to tough 6 rep)
beginner, 6 sets of 6 reps
WOD
B: Metcon (Time)
30-20-10
Ring Rows
Toes to Kettlebell
Rx+
Pullups
Toes to Bar
break up sets!
3 sets of 10 or 6 sets of 5 or 10 sets of 3
4 sets of 5
5 sets of 2
12 minute time cap
