CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll shoulders
Overhead mobility
500m Row
3 rounds
10s bar hang
5 akbs
5 broad jumps
5 T push ups
Prepare for workout
warmup specific movements
Metcon
Metcon (Time)
Da Chippa
For Time
30 Toes to Bar
30 Box Jumps 24/20
30 Push Ups
30 Double Unders
20m time cap
