Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

3 rounds

10 total dumbbell step ups

50′ each side one up one down db carry

5 kneeling SA DB Press each arm

Weightlifting

Front Squat (5 sets 4 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap

50 single unders Rx or 25 double unders Rx+

40′ shuttle run

8 burpees

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