CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Barbell Pec/Bicep/Tricep smash and floss
400m Run
5 burpees
20 russian twists
10 scap pushups
1m accumulation plank hold
Weightlifting
Bench Press (5-5-5-5-5)
rest as needed
tempo 32X1
3 sec lower
2 sec pause on chest
its likely you will bench lower weight at this tempo
recommended starting around 60%
WOD
Metcon (Time)
5 rounds
30 Double Unders
30 Lateral Ball Slams
10 Toes to Bar
Lateral Ball Slam
https://youtu.be/zlyMBWW8UvI
