Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll

Band Overhead Stretches

30 sec Leg banded lunge facing and away with glute squeeze

10 inch worm with push up

10 Dead Bugs

10 Bird Dogs

Weightlifting Superset

A1: Landmine Press (5 sets of 4-6 per arm)

https://youtu.be/jCfcGei-NqM

A2: Farmer’s Carry (5 sets 50′)

tough weight

Conditioning

Metcon (Time)

5 rounds

5 calorie Assault Bike

5 Tng Power Clean + Jerk

5 pull ups

Rx 95/65

Rx+ 135/85

10 minute cap

Scale to ability

Rest as needed

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