CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
3 rounds
20 jumping jacks
5 push ups
10 straight leg situps
Weightlifting
A: DB Bench Press (4 sets 6/6 alternating heavy)
if you go lighter on DB, perform up to 12 reps
B: Hammer Curl (4 sets 12-10-8-6 reps)
as heavy as possible, descending weight each set
curls are performed on both arms at the same time
Metcon
Metcon (Distance)
With a Partner
15 min AMRAP
250m Row
Burpees AMRAP
you and a partner will switch off between rowing and burpees
while waiting to row, perform amrap burpees.
Score is for your group’s total rowing meters. Don’t reset your rower.
Try to keep this at an aerobic sustainable pace
if you do not have a partner, row 250m, then perform amrap burpees in 1 minute
