CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball Posterior Shoulder
400m Run
50′ lunge with reach and twist
15 face pulls with 2 sec hold
15 sa lat pull downs
15 sa lat press downs
15 sa tricep press downs
Metcon (Time)
30 Ring Push Ups
Rings as low to the ground as capable
Skill & Technique
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
8 Hang Power Snatch
8 Toes to Bar
