CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Posterior
300m Row
Lacrosse Ball Glutes/ Hips
12 Scorpions
15 air squats
Weightlifting
Deadlift (5×5)
Metcon
Metcon (Time)
Chipper for time
100 Flutter Kicks
90 single unders Rx+ DU’s
80 Mountain climbers
70 single unders Rx+ DU’s
60 double leg raise Rx+ Toes to Bar/Knee Raise
50 single unders Rx+Du’s
40 Push ups Rx+ Hand Release PU
30 single unders Rx+ Du’s
20 burpees
10 single unders Rx+Du’s
20:00 minute Cap
