CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball Upper Back and shoulders
Pec Minor
500m Row
3 rounds
5 upright YTW
8/8 SA kneeling DB press
10 DB plank pull throughs
Push Press Review with PVC
Weightlifting
Push Press (4-3-3-2-1 until max)
Beginner/Fitness Program
5 sets of 4 reps at
21×1 tempo
Metcon
Metcon (AMRAP – Rounds and Reps)
10min amrap
3 supinated chin ups
5 Wall Balls
50′ DB FR Lunges
