CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
1:00m FLR plank hold
50′ each
high knees
butt kicks
carioca
power skip
inch worm
3 rounds
2 man makers
2 turkish get ups 1 each arm
Weightlifting
CGBP Close Grip Bench Press (3 sets 5 reps)
Conditioning
Metcon (Time)
5 rounds
6 thrusters
8 burpees
12 cal Row
Thruster Weight
Rx 75/55 Rx+ 95/75
14m time cap
