CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Lacrosse Ball shoulders and lats
Shoulder warmup
200m Run
1:00 plank
100′ waiters walk
100′ farmers carry
100′ plate pinch walk
10 strict pull ups in singles
Strength
Overhead Barbell Carry (5 rounds 50m carry)
may build weight each round
in teams of 2 or 3 per barbell
optional: back rack carry
Conditioning
Metcon (Time)
5 rounds
200m Row
12 deadlifts Rx 135/85 Rx+ 185/125
200m Run
12 burpees
