Friday CrossFit

CrossFit Millard – CrossFit

Dynamic Warm Up

Warm-up (No Measure)

100′ Each

Run

Power Skip

Back Pedal

Bear Crawl

Frog Hop

Mobility

Warm-up (No Measure)

Bands

30s per side

Front Rack

Elbows Up

Single Arm Band Press

Weightlifting

Split Jerk (5 sets 1.1.1)

off jerk blocks

or rack

rest 1-2 min

Metcon

Metcon (AMRAP – Reps)

Tabata Station Rotation

3 Rounds

8 tabata intervals

20 sec work 10 sec rest

Stations:

Air Squats

Burpees

Mountain Climbers

Slam Ball Rx 20lb Rx+ 50lb

Russian KB Swing 53/35 Rx+ 70/80

Assault Bike Sprint

Box Jumps with step down Rx 24/20 Rx+ 30/24

Ring Rows Rx or Pull Ups Rx+

score total reps

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