Friday CF

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Warmup

Foam Roll legs and shoulders

Lacrosse Ball Low Back and Glutes

Lat stretch

Banded Single Leg Lunges

200m Row

3 rounds

5 DB Burpees

10 prisoner lunges

10 hammer curls

Weightlifting

Metcon (Weight)

EMOM 12

1 front squat

1 front lunge each leg R/L

From the floor

Conditioning

Metcon (AMRAP – Reps)

death by burpees

Minute 1 is 1 burpee

Minute 2 is 2 burpee

And so on until you cannot complete all burpees within the minute
20 round cap

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