CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Lacrosse ball back and glutes
20 scorpions
20 dead bugs
20 birddogs
400m Row
2 rounds
10 good mornings
100′ farmer walk
10 inch worms
Weightlifting
Deadlift Clean Grip (5 sets 3 reps tng)
Required Hookgrip
Library rules, no dropping reps
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
1 rope climb
10 slam ball over shoulder 50/20
10 dumbbell burpees
Note DB weight used
