CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
2 rounds shoulder warmup
3 min Rowing easy pace
3 rounds
5 push ups
5 matador dips
10 sec single leg wall sit per leg
Weightlifting
Landmine Press (5-5-5-5 per arm kneeling)
T Bar Row (8-10 reps for 4 sets)
Metcon
Metcon (5 Rounds for time)
5 rounds
15/10 cal assault bike
AMSAP KB wall sit 53/35
Rest as needed or bike available
