CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Legs
Banded Ankle Mobility
Banded Hip Mobiity
10/side Cross Chops
10 Goblet Squats
10 Alternating Goblet Lunges
5/5 Single Arm Kettlebell Floor Press
Cross Chop Demo
https://youtu.be/VvihIHYN6vI
Weightlifting Superset
Warm-up (No Measure)
10 Empty Barbell Good Morning
5 Empty Barbell Back squats
A1: Back Squat (8-6-4-2)
record all set weights in comments, and score the last set of 2 reps
A2: Floor Press (6-6-6-6)
Metcon
Metcon (Time)
4 rounds for time
25 butterfly abmat situps
20 alternating dumbbell snatch
20 pushups
50 Single Unders or 25 DU’s
15 minute time cap
