CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
band hip mobility
band pigeon
banded overhead
15 air squats
50′ power skip
50′ bear crawl
Weightlifting
Landmine Squat (5 sets 8 reps)
Conditioning
Metcon (Time)
3 rounds
500m
15 american swings
10 wall balls
rest 2:00 minutes
