CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lizard Stretch 1m side
Wrist Stretch
Banded Tricep Stretch
Warmup
250m Row
2 Rounds
50′ OH MB Walking Lunge
10 Push Ups
10 Hollow Rocks
Weightlifting
Front Squat (5 sets 3 reps)
rest 1:30-2:00m
Metcon
Metcon (Time)
3 Rounds
15 Air Squats
5 Pull Ups
25 Burpees
Scaled
5 Rounds
15 Air Squats
10 Ring Rows
10 Burpees
