Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Foam Roll Quads and glutes

Couch Stretch

150 single unders

50′ walking lunge with twist

50′ inch worms no pushup

Weightlifting

Back Rack Lunge (5 sets 3R/3L 6 total)

Off rack

Metcon

Metcon (Time)

4 rounds

10/7 cal Assault Bike or Row

10 Slam Balls

15 air squats

rest 1:00m

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