CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
300m Row
Couch Stretch
Front Rack Mobility +Thoracic extension
50′ walking lunges with oh reach
10/10 sa db half kneeling oh press
20 air squats with overhead reach
20 db thrusters
Weightlifting
Thruster (5 sets of 3-6 reps)
rest as needed
Conditioning
Metcon (Time)
3 rounds for time
500m Row
20 ab mat situps
5 Thrusters Rx 75/55
8 T-Pushups
