CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Accumulate or at least:
3 rounds
30 sec side side plank
30 sec Long Sit
5 Glute Bridge
5 /side Dead Bugs
5 /side Bird Dogs
10 sec active bar hang
Gymnastics
Toes-To-Bar (5 sets 5 reps)
Conditioning
Metcon (No Measure)
5 Rounds for Quality
Partner workout
Reps are for each person
10 Med ball overhead throw to Partner 20/14
4 each tire flips alternate with partner
10 box jumps 24/20 alternating
10 wall ball pass to partner
