CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
500m Row or 2:00 bike
Barbell Mobility Pec Bicep Tricep
10/10 Quad Thoracic Rotation
20 dead bugs
20 bird dogs
20 scorpions
5/5 cossack squat
10 alt forward lunges
Overhead Squat work with PVC
Weightlifting
Overhead Squat (3-3-3-3-3)
Metcon
Metcon (Time)
4 rounds
5 hang power snatch
10 bar over burpees
300m Row
Rx 95/65
Rx+ 135/85
