Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 air squats

10 pvc passthroughs

10 good mornings

with PVC:

10 front squats

10 back squats

10 overhead squats

Weightlifting Superset

Squat Complex (4×3-3)

4 rounds

3 Back Squat

:20 sec rest

3 Front Squat

2:00 rest between sets

increase weight each round

Conditioning

Metcon (Time)

5 rounds for time

10 wall balls 20/14

5 HSPU

6 Toes to Bar
HSPU alternatives:

feet on wall push ups

pike push ups

HSPU to abmats

Tags: