Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll 5:00

emphasis on lats, back and legs

don’t roll directly on spine, roll muscle

2 rounds with a foam roller

Foam roller wall facing forearm slides x6-8

front rack lunge with foam roller 25′

overhead lunge with foam roller 25′

front rack w/ foam roller squats x10

over head press foam roller x10

Weightlifting

Clean + 3 Split Jerk (5×1+3)

EMOM 15

Performance: 1 clean + 2 split jerk

Fitness: 1 power clean + 30 sec amrap split jerk

Conditioning

Metcon (5 Rounds for time)

5 sets

Row hard 500m

rest 2:00-3:00

record each 500m row time

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