CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Lacrosse Ball shoulders and glutes
Twisted Cross
Lizard
Wrist Stretch
Warm up
300m Row
3 rounds
5 Dive bomber pushups
10 med ball slams
10 lateral slams
Skill & Technique
Metcon (No Measure)
Tabata
8 intervals
20 work then 10 rest
Push Ups
Air Squats
Warm up pace to get ready for the workout
WOD
Warm-up (No Measure)
Warm up Push Jerk
Practice a few wall balls
Metcon (Time)
Buy In
20 Burpees
4 rounds
20 Wall Ball
20 Push Jerk Rx 75/55
Cash Out
10 Burpees
20 min cap
