Friday CrossFit

CrossFit Millard – CrossFit

Pre Class Bonus

Warm-up (No Measure)

Foam roll

Active Stretching

Warm-up

Warm-up (No Measure)

400 m nice and easy run

10 GHD hip extensions

50′ walking lunge

25′ backward walking lunge

10 clam shells

10 total scorpions

10 total bird dogs

10 total dead bugs

10 alt single leg glute bridge

Banded Anti Rotation

hold 10-15 seconds/side

WOD

Metcon (Time)

Chipper

For Time:

60 Box Step Ups 24/20

50 DU or 100 SU

40 Ab Mat Situps feet together

30 push ups

20 Wall Balls 20/14

10 calorie Row

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