CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
6-8 GHD Hip Extensions
10 DB front squats
10 DB Push Jerk
50′ Power Skip
50′ Bear Crawl
Weightlifting
Push Jerk (3-3-3-3-3)
Metcon
Metcon (Time)
Rx Workout
4 rounds for time
10 Sec Bar Hang
10 anchored abmat situps
10 hand release push ups
10 burpees
Rx+ Workout
4 RFT
10 Toes to Bar
10 Kipping HSPU
10 Burpees
anchored abmat situps
https://youtu.be/eluc-f4H2Io
