CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Twisted Cross
Couch Stretch
Warmup
30 sec amrap of each
push ups
butterfly situps
air squats
Accessory Work
3 rounds
10 hammer curls
8 chain saw rows
10 lat pull downs with band
Gymnastics
Metcon (AMRAP – Reps)
5 min AMRAP
Toes to Bar
Conditioning
Metcon (Time)
4 rounds
15 push press
15 box jumps
15m Time Cap
Push Press a weight suitable for you, that allows you to perform at least 5-7 unbroken reps
Box jump to a height of your choice
