CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lizard Stretch
Shoulder Stretch
20 scorpions
10 dead bugs
10 bird dogs
10 leg swings
400m Run
3 rounds
5 Yoga Push Ups
5 straight leg situps
20 single unders
Weightlifting
Bench Press (5 sets 5 reps)
Metcon
Metcon (Time)
15m AMRAP
50 Double Unders
5 HSPU
250m Row
Scaling Options
100 Single Unders
10 push ups or 10 pike push ups
