CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
20 deadbugs
8 quadruped thoracic rotation
Warmup
400m Row
10 straight leg situps
10 air squats
50′ spiderman
Weightlifting
Landmine Thruster (8-8-8-8)
Demo
https://youtu.be/Rl6_tlNRIH8
Metcon
Metcon (Time)
800m Suitcase carry
Every 100m perform 5 AKBS
Then switch hands
