CrossFit Millard – CrossFit
Warm-up
Metcon (Time)
Foam Roll or Lacrosse Ball
Twisted Cross
Backburn,Halo,S-wave x 10
Line Warmup
quad stretch
pike walk
bear crawl
burpees
etc
Weightlifting
Push Press (10-10-10-10)
Conditioning
Metcon (Time)
For Time
21 American KB Swings
9 Burpees
15 AKBS
15 Burpees
9 AKBS
21 Burpees
Rx 53/35 Rx+ 70/53
