Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

:30 sec Assault Bike 30-40rpm

20 walking lunge with reach

20 lateral steps each side in 1/4 squat

Then:

Banded Hip Stretch

Banded Squats

Then: Bars on Rack

20 bar only back squats

Then Begin Back Squat Warm Up

Weightlifting

Back Squat (5×5)

5 sets of 5 reps

30X1 Tempo

Conditioning

Metcon (Time)

8 rounds for time

100m light jog/recovery walk

100m Sprint/Run

4 Laps Total 1600m

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