FRIDAY CROSSFIT

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

200M RUN

1:00min elbow side bridge on both sides rest as needed

8/8 CLAM SHELLS

8 GLUTE BRIDGE 2 sec pause

10 Plank Walk Ups
side plank demo https://youtu.be/S-6NhdAJ-Mc

plank walk up demo

https://youtu.be/ALQ5fdMEqzs

Strength

Front Squat (5×3)

working sets 30X1 tempo

warmup –

10 Bar only Front Squats at 3221 tempo

3 down, 2 sec hold bottom, 2 sec up, 1 sec pause at top

WOD

Metcon (Time)

Total for time

start- 100m Row

3 rounds

10 deadlift Rx 115/95

Rx+ 155/115

8 Bar Over Burpees

Then- 400m Row

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