CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll before class
Lacrosse Ball Traps/Shoulders
Warm up
2 rounds
10 dead bugs
10 bird dog
5 squat jumps
5 ring dips
30s plank
Weightlifting
A1: Chest supported Barbell Row (4 sets 6-10 reps)
Control weight, no drops
A2: Box Jumps (4 sets Amrap for Max height)
Conditioning
Metcon (Time)
5 rounds
15 Wall Balls
12 AKBS 53/35 +70/53
5 UB DU +10 UB DU
18m Time Cap
