CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll sore areas
Twisted Cross Stretch 45s /side
Lizard Stretch 45s /side
Warmup
400m Run
3 rounds
50′ farmers carry
10 DB Hammer Curl
Accessory Work
A1: Reverse DB Fly (5 sets 6 reps)
at an incline on a bench propped on a 20″ box
demo
https://youtu.be/WCvRMULhUVU
A2: Reverse Grip Barbell Floor Press (5 sets 6 reps)
Superset with DB Flys from A1
Rest 90s between exercises
off a low rack
demo
https://youtu.be/84qS1F69z9k
Metcon
Metcon (Time)
For Time
15-12-9
Power Cleans
Burpees
Rx 115/65
Rx+ 155/105
