CrossFit Millard – CrossFit
Warm-up (No Measure)
Warmup
Foam Roll
pec and pec minor floss
thoracic ext stretch on roller or med ball
EZ 3m Row or 3m Bike
8 man makers
8 devils press
devils press demo video https://youtu.be/zOYXFFXAx24
12 alternating single arm db floor press
Weightlifting
CGBP Close Grip Bench Press (6-6-6-3-3-1)
Rep scheme is working towards a tough single today, maybe set a PR if you are feeling good
Fitness/Beginner
5 sets of 5 reps
Tempo:
21X0 tempo
2 sec controlled eccentric lowering
Option:
Earthquake bar bench
5 sets of AMRAP
Metcon
Metcon (Time)
15m AMRAP
10 box jumps RX 20″ everyone
10 wall balls Rx 20/14
20 step ups Rx 20″
5 burpees
