CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Warmup
Foam Roll
Lacrosse Ball Shoulders
dynamic Shoulder activation warmup
300m Row
10 inchworms no push up in place
5 handstand kick ups
5 handstands with 5 sec hold
5 single arm half kneeling press each
5 thrusters
Weightlifting
Shoulder Press (3-3-3-3)
with barbell
optional:
may use dumbbells
Conditioning
Metcon (Time)
3 rounds with a partner
20 man makers
1000 meter row
Rx guys db 30-40
Rx Ladies 20-30
Man Makers is an AMRAP if you are not done after partner done rowing
If 20 completed before partner done rest remainder
