CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Shoulders
Shoulder Mobility
CrossFit line warmup
high knees
butt kicks
lateral hurdles
lunges with rotation
spiderman lunges
bear crawl
Specific movement warmup
Weightlifting
Overhead Squat (3-3-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box
