CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball Pecs and back
Twisted Cross
1m Lizard Stretch / side
Warm up
200m Run
3 rounds
5 half kneeling db oh press
5 single leg db deadlift
5 goblet squats 32X1
Weightlifting
A1: DB Bench Press (12-10-8-6-4)
start lighter and get heavier along the sets
rest as needed between sets
A2: Turkish Get Up (2-2-2-2-2)
supersetted with db bench press
rest as needed until no longer fatigued
Conditioning
Metcon (Time)
Standard Rx Workout
3 rounds
500m Row
20 burpees
rest 3:00m
