CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll or LaX shoulders
Shoulder Circles
Wrist circles
Elbow circles
10 sa lat pull down
Side bend tricep stretch
3 rounds
1 hs hold or walk 10 ft
5 db Z press
15 situps
10 Hammer curls
Weightlifting
Shoulder Press (4 sets 3 reps)
2m rest
Metcon
Metcon (Time)
For time:
400-meter run
100-meter farmers carry
800-meter run
100-meter farmers carry
400-meter run
Use Heavy DB or KB 53/35lbs
15 min time cap
