CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Row 200m
2:00m double under attempts
Shoulder Mobility
Weightlifting
A: Shoulder Press (5 sets 5 reps)
strict shoulder press tempo 2121
B: Glute Bridge Barbell (5 sets 6-8 reps)
tempo 2221
Conditioning
C: Metcon (Time)
4 rounds for time
8 American KB Swings Rx 53/35
40 single unders
10 double unders or attempts
5 toes to bar or knee raises
