CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Lacrosse Ball Shoulders and back and glutes
ITY Drill
30s Plank Hold
3 rounds
5 mb cleans
5 mb thrusters
5 wall balls
Weightlifting
A1: DB Bench Press (4 sets 8 reps)
Rest as needed between superset exercises
A2: Chainsaw Row (4 sets 6 reps each arm)
Metcon
Metcon (Distance)
For Max Meters
Row 1 minute
Rest 1 minute
Row 2 minutes
Rest 2 minutes
Row 3 minutes
Rest 3 minutes
Row 2 minutes
Rest 2 minutes
Row 1 minute
17m total Duration
