12042017 CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Shoulders

Shoulder Mobility

CrossFit line warmup

high knees

butt kicks

lateral hurdles

lunges with rotation

spiderman lunges

bear crawl

Specific movement warmup

Weightlifting

Overhead Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

Men use a 45-lb. barbell and 24-in. box

Women use a 35-lb. barbell and 20-in. box

Tags: