CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
emphasis on lats and triceps
25 foam roller floor press
25 foam roller bent row
25 foam roller sandbag squat
10 foam roller ab roll outs
5 strict pushups with 2 sec pause on floor
challenge: incline pushups on foam roller
10 total table in table out
10 total bird dog
10 total dead bug
10 scorpions
Weightlifting Superset
A1: CGBP Close Grip Bench Press (5 sets 6 reps)
A2: SA DB Bent Row (5 sets 6 each arm (single arm) 2121 tempo)
Conditioning
Metcon (Time)
5 Rounds for time
20 calorie Row
8 Db Thrusters 30ish/20ish
8 burpees
1:00m Rest or next rower which ever rest is greater
http://www.elevationrowing.com/secret-rowing-calories/
