CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Mobility with bands
Serratus band pull aparts
Banded wall slides
3 rounds
8 hip extensions
50′ prisoner walking lunge
40 single unders
5 Z-Press with dumbbells
Weightlifting
Thruster (3-3-3-2-1)
build to a heavy thruster single
Conditioning
Metcon (Time)
5 rounds
10 front rack lunges Rx 95/65
10 bar over burpees
50 double under or 100 singles
