CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball Scapula
Standing YTW 8-10 reps
Banded Front Rack Stretches
50′ walking lunges
50′ inchworms
50′ bear crawl
Weightlifting
A1: Front Squat (5 sets 4)
65-70% 1RM
Tempo 32X1
A2: SA DB Bench Press (5 sets 4/4 reps)
single arm bench press
tempo 3131
WOD
Metcon (AMRAP – Reps)
4 rounds
10 calorie Assault Bike
1:00m AMRAP Rx Single or Rx+ Double Unders
10 calorie Row
10 Burpees
score is your top set of reps on SU or DU for 1:00m
