CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Hamstring Bar Floss
200m Run
50′ lunges with reach
10 inchworms
50′ spiderman
5 handstands
Skill & Technique
Dips (3-3-3-3-3)
work bar dip and ring dip skill
Tire Flips (1-1-1-1-1)
skill work
Rope Climb (1-1-1-1-1)
skill technique work
Conditioning
Metcon (AMRAP – Rounds and Reps)
18 min
1 rope climb
2 tire flip
5 dips (ring or bar)
50m reverse sled pull
