CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
pec minor mobility and internal rotation
100m walk
100m run
16 total sledge swings
5 assisted GHR on GHD
50 ankle hops in place
Weightlifting
A: Farmer’s Carry (5 rounds x 200m)
Rx 53s/35s
Gymnastics
B: Metcon (No Measure)
5 minutes of Handstand practice or progressions
Metcon
C: Metcon (Time)
4 rounds
2 tire flips
10 box jumps 24/20 (no 30s)
10 burpees
