CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse ball shoulders
Lizard stretch
Twisted Cross
Banded overhead mobility
WU
300m Row
10 inch worms
50′ bear crawl
10 down dog toe touch
10 arm circles
Weightlifting
Shoulder Press (5-4-3-2-1)
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 strict pull ups
20 situps
50′ walking lunges
PU scaling (no bands)
Moderately heavy
10 bicep curls
10 bent rows
