CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Banded tricep stretch
Face Pulls
400m Row
20 sec plank
10 pushups
10 db oh press
10 air squats
Weightlifting
CGBP Close Grip Bench Press (5 sets 5 reps)
Hammer Curl (5 sets of 8-12 reps)
Metcon
Metcon (Time)
3 rounds
20 wall balls
50 double unders
20 ab mat situps
