CrossFit Millard – CrossFit
Warm-up (No Measure)
Foam Roll, stretching and mobility
barbell floss hamstrings and calves
200m run
20 deadbugs
20 bird dogs
20 scorpions
20 russian step ups
20 cross over step ups
20 air squats
Box Squat (5 sets 10 reps)
24-20″ box height
go heavy
Metcon (Time)
10 rounds
Row 200m
Run 200m
