CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Banded Bully Mobility
Banded Shoulder Mobility
350m Row
2 rounds
10 alternating T Pushups
10 air squats
10 ring rows
Snatch Barbell Warmup
Weightlifting
Snatch plus OHS (EMOM 10 one complex)
Metcon
Metcon (AMRAP – Reps)
10 min AMRAP
3 HSPU
6 Box Jump
scale HSPU to push ups or pike push ups
12 step ups for box jumps
Metcon (Time)
5 min L-Sit Practice or Matador knee raise
