Friday CrossFit

Announcements

CLOSED LABOR DAY MONDAY SEPT 5

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

walking knee to chest

A-Run

Backpedal

lateral shuffle

spiderman

lateral lunges

Gymnastics

A1: Rope Climb (6 total)

EMOM 12

6 ascents (1 every 2 min)

or 12 rope pulls from floor

A2: Elbow Plank (AMSAP)

AMSAP

EMOM 12 odd minutes

score is top seconds hold
forearms flat on floor

palms flat on floor

don’t put hands together

1 second equals 1 rep

Metcon

Metcon (Time)

5 rounds for time

Shuttle run 5 dwn/back

rest :90
Alternative:

2 rounds

Tabata Assault Bike

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