CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lats, shoulders and delts
Front Rack archetype mobility
50′ walking lunge with db fr
10 db thrusters
10 db push press
10 db push jerk
10 db front squat
Weightlifting
A: Front Squat (5-5-5-5-5)
%- 65-70-75-80-85
off rack
Conditioning
Metcon (No Measure)
5 rounds for quality
200m-250m Row or 1:00 minute
4 tire flips
100′ sled drag
