CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Lats and Back
1min Iron Cross per side
10 push up plus
60-90s Plank Hold
4 rounds NFT
5 push ups
5 wall balls
20 single unders or 10 double unders
Weightlifting
Bench Press (5-4-3-2-2)
Conditioning
Metcon (Time)
5 rounds
10 wall balls
30 double unders
