CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse Ball shoulders
Twisted Cross 30s
20 scorpions
10 band face pulls
10 band pull apart
10 band press apart
400m Row
15 push ups
15 ab mat situps
15 air squats
Weightlifting
Bench Press (3 sets 10 reps)
warmup with the bar or some light weight you can manage for an easy 10 reps
Metcon
Metcon (Time)
4 rounds
25 wall balls
50 double unders
