CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll back quads and hamstrings
Couch Stretch 1m side
10 fire hydrants per side
10 dead bugs
10 scorpions
300m Row
15 air squats
10 push ups
10 ring rows
10 situps
Weightlifting
Back Squat (5 reps every 2:00m for 5 rounds)
Metcon
Metcon (Time)
10 rounds
5 ground to overhead
5 burpees
Rx 95/55
Rx+ 135/85
scale weight to ability
13 min time cap
