CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll, casual conversation
Leg swings on rig
Twisted Cross
200m Run
3 rounds
50′ lunge with twist
5 push ups then hold plank for 15 sec
5 Half kneeling shoulder press
Weightlifting
Bench Press (4 sets 5 reps)
Metcon
Metcon (Time)
3 rounds
1 min Wall Sit Rx or Rx+ KB Goblet ws
100′ DB FR Lunges
200m Run
Cash Out
30 burpees
20m time cap
*DB FR Lunges can be done with Dumbbells or anything of weight, slam balls, medball, KB goblet or KB front rack, if we run short on dumbbells
