CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
Hip Mobility
3:00m double unders
2 rounds
10-15 reps each
air squats
ring rows
push ups
ab mat situps
Weightlifting
Back Squat (10-5-5-3-2)
Conditioning
Metcon (Time)
5 rounds
5 Power Clean and Jerk Rx 135/85 Rx+ 185/105
10 pull ups or Rx+ chest to bar
