CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
dynamic warmup
thoracic flow
200′ run
50′ walking lunges
50′ power skip
50′ broad jump
50′ carioca
50′ bear crawl
A1: Behind The Neck Jerk (3-3-3-3-3)
Warm-up (No Measure)
Rest 30-60 seconds between part A movements
rest 2:00 after part A3
A2: Chainsaw Row (5 sets 5 per side)
A3: Air Squats (5-5-5-5-5)
options
med ball
dumbbells
KB goblet squats
5k Row (Time)
Max Effort 5k Row
