CrossFit 5/30/17

CrossFit Millard – CrossFit

Accessory Work

Warm-up (No Measure)

Foam Roll and Stretch

Warm up

400m Row or 2:00m Bike

10 deadbugs

10 bird dog

10 scorpions

Back and Shoulder accessory work

Batwing Rows 3 sets of 6 reps

Seated DB Internal Rotation 3 sets 10 reps

Powell Raise 3 sets 6 reps

Kneeling DB Press 3 sets 5 reps


Bench Press (5 sets 5 reps)

DB Floor Press optional


Metcon (No Measure)

Murph Recovery Blood Flow

3 rounds

1 min amrap work

30 sec rest


Box Step Ups 12″

Wall Walks

Row or Bike or 200m Run

Jumping Jacks