Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

300m row

1 time through

50′ of each

walking knee to chest

butt kicks

front leg swings

bear crawl

180 air squats

inch worms

lunge with rotation

Weightlifting

A: Back Squat (15 min to build to tough 6 rep)

beginner, 6 sets of 6 reps

WOD

B: Metcon (Time)

30-20-10

Ring Rows

Toes to Kettlebell

Rx+

Pullups

Toes to Bar
break up sets!

3 sets of 10 or 6 sets of 5 or 10 sets of 3

4 sets of 5

5 sets of 2

12 minute time cap

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