Friday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Lacrosse Ball Shoulders

Shoulder CARs

Scapula CARs

500m Row

Band Pull Aparts palms down

Band Press Aparts

Band Pull Aparts Palms Up

Muscle Up Warmup

Snow Angels

Halos

Reverse Grip Bar Hang

Lying Hip Kips

Foam Roller Wall Slides

Warm-up

Gymnastics

Metcon (No Measure)

Gymnastics Skill Work

for 20 minutes work on the following skills:

30 sec hollow hold

30 sec arch hold

30s bar kip swings

30s hand stand kick ups

30s ring kip swings

Advanced

hollow hold

arch hold

Bar hip kip swings

ring hip swings

handstand trap 3 press

Rest as needed

Scaling Options

Hollow Hold

Arch Hold

Inch Worms 50′

Bar Hang or Ring Row Hang Hold

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Tags: