CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll, back and quads
Wrist Stretch
Couch Stretch
3 rounds
30 sec each
Push Ups
Ring Rows or pull ups
Situps
Air squats
rest 1:00m
Weightlifting
Squat Clean Thruster (10 min EMOM, 1 rep, building)
Metcon
Metcon (Time)
4 Rounds For Time
17 Overhead Walking Lunges (45/25 lb Plate)
7 Ring Dips
6 Thrusters (135/95 lb)
