CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
3 rounds
10 total dumbbell step ups
50′ each side one up one down db carry
5 kneeling SA DB Press each arm
Weightlifting
Front Squat (5 sets 4 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min amrap
50 single unders Rx or 25 double unders Rx+
40′ shuttle run
8 burpees
