Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Posterior

brief kettlebell calf and quad smash

Floss hip with kettlebell handle

50′ lunge with rotation

15 alternating jump lunges

50 flutter kicks

15 air squats

10 push ups

10 each leg, side lunge

(use rig and or bands to assist as needed to obtain better position)

Weightlifting

Back Squat (5×5)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

4 Clean Grip Deadlift

4 Hang Power Clean and Jerk

4 Snatch Grip Deadlift

4 Hang Power Snatch

Rx: 75/65

Rx+ 95/85

Metcon

Gymnastics

Metcon (Time)

Finisher:

FLR Plank Hold

Accumulate 3 Minutes in hold

6 minute time cap

record time it took to complete 3 minutes in hold

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