CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Pec smash on ball
Twisted Cross
Warm-up
500m Row
10 yoga push ups
10 half kneeling oh press
50′ oh up/down split carry
Weightlifting
Behind the Neck Strict Press (5 sets 3 reps)
Conditioning
Metcon (Time)
21-15-9
Deadlifts Rx 225/155
Bar Over Burpees
