CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
100′ Form Run
100′ Power Skip
10 Air Squats
8 Deadbugs R/L
8 Bird Dogs R/L
Weightlifting Superset
A1: Push Press (5×5)
A2: Cross Body Bicep Curls (5 sets 8-10 each arm)
Metcon
Metcon (Time)
5 rounds for time
5 Wall Walks
4 Turkish Get Ups
15 American KB Swings
8 Goblet Squats
15 min time cap
