Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Lacrosse ball back and glutes

20 scorpions

20 dead bugs

20 birddogs

400m Row

2 rounds

10 good mornings

100′ farmer walk

10 inch worms

Weightlifting

Deadlift Clean Grip (5 sets 3 reps tng)

Required Hookgrip
Library rules, no dropping reps

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

1 rope climb

10 slam ball over shoulder 50/20

10 dumbbell burpees

Note DB weight used

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