Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll or stretch

Get Warm

25 jumping jacks

20 air squats

15 push ups

then

Body building

3 sets

8-10 Hammer Curl rest 30

8-10 Tricep Extension rest 60

Warmup for floor press
Hammer curl demo

https://youtu.be/FFZEHk0yKVo

Tricep extension

https://youtu.be/-Vyt2QdsR7E

Weightlifting

Floor Press (10-5-5-3-3)

Demo

https://youtu.be/aM1TYdZaXMk

Conditioning

Metcon (Time)

For Time

30-20-10

Deadlifts Rx 155/105 Rx+ 225/165

Rx Knee Raises Rx+ Toes to bar

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