CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Thread the needle
Lizard and single leg happy baby
Leg Swings
2 rounds
10 burpee to plate
25′ single arm plate pinch carry
10 plate bicep curls
50′ gun rack carry
Weightlifting
Suitecase Carry (5 sets 75’R/75’L)
as heavy as possible
Metcon
Metcon (Time)
4 rounds
25 plate swings Rx 45/25
15 burpees to plate
