CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
emphasis on back and shoulders
Twisted Cross Stretch
Arm Across Stretch
30s downward dog pedal feet for additional sec
2 rounds with orange or red band
8-10 band pull aparts
8-10 band press aparts
8 push up plus
30 sec elbow plank
300m Row
10 yoga pushups
8 side plank rotations
Weightlifting
Bench Press (6 sets 3 reps)
Bench press technique video to watch on your own before class
https://youtu.be/5E1mXrOm9YE
Conditioning
Metcon (Time)
3 rounds
500m Row
30 air squats
10 straight leg situps
