CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll shoulders
Shoulder Mobility
10 snow angels
10 S waves
10 halos
Warm up
400m Row
2 rounds
10 chainsaw rows
10 bicep hammer curls
10 db overhead press
Weightlifting
Push Press (5 sets 3 reps)
from the rack
Conditioning
Metcon (Time)
Accumulate 6:00 minutes
Hanging from a pull up bar
At every drop perform:
5 push ups
10 air squats
