CrossFit Millard – CrossFit
Warm-up (No Measure)
Foam Roll shoulders
Pec Smash bands on rig
300m Row
10 yoga pushups
100′ bear crawl
20 step ups
Weightlifting Superset
A1: CGBP Close Grip Bench Press (4 sets 5 reps)
A2: Chainsaw Row (4 sets 5 per side)
Conditioning
Metcon (Time)
4 rounds for time
15 wall balls
25 ab mat situps
15 box jumps
