CrossFit Millard – CrossFit
Warm-up
Metcon (No Measure)
Foam Roll
Pec Minor mobility
10 backburns
400m Run
3 rounds
6-8 Zottman Curls
5 strict wide push ups
5 chainsaw rows
Weightlifting
Wide Grip Bench Press (3-3-3-3)
Metcon
Metcon (Time)
4 rounds
10 Front Rack Lunges
20 Wall Balls
Lunges at 40% front squat weight
