CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Change Plate Pec Minor Mobility
Bumper plate ab smash
20 hollow rocks
Warmup
10 burpees
15 air squats
Strength Superset
A1: Barbell Ab Rollout (5 sets 5 reps)
https://youtu.be/VYZx-y8b9iU?t=1m33s
A2: Windshield Wiper (5 sets 6 reps)
Conditioning
Metcon (Time)
For 15 minutes
10 double unders
4 ring dips
20 du
6 rd
30 du
8 rd
40 du
10 rd
50 du
12 rd
60 du
14 rd
…. add 10 du and 2 rd until time
may scale or mix up dips to box dips, or matador dips
