CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Freestyle
Lacrosse Ball upper back, hips and glutes
General Warmup
any order
2 rounds
10 calorie Bike
50′ each
toy soldiers
inch worm
bear crawl
crab walk
5 push ups
Weightlifting Superset
Incline Arnold Press (5 sets 6-8 reps)
Chainsaw Row (5 sets 8-10 per arm (not alternating))
FLR Plank Hold (Time)
30s HOLD
Rx+ Low Ring plank hold
Metcon
Metcon (10 Rounds for reps)
EMOM 14
alternate exercises each interval
30s amrap box jump overs Rx24/20 Rx+ 30/24
5 reps Bench Press or Floor Press Rx 135/85 Rx+ 185/105
dumbbells allowed also
