Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Posterior

Glute Smash

Hip Flexor Stretch Mobility

250m Row

50′ walking lunges

15 air squats

16 Back Lunges

10 push ups

10 Ring Rows

Weightlifting

A1: SA Dumbbell Row (3x 8/8)

3×8 each side

weak arm first, match reps on good arm

A2: Back Squat (5×5 at 60-70% of 1RM)

tempo 3121

A3: SA Kneeling DB Press (5×5/arm)

tempo 3131

Conditioning

Metcon (Time)

3 rounds for time

5 power cleans Rx 135/105 Rx+ 185/125

12 Box Jumps Rx 24/20 Rx+ 30/24

4 Pullups

Tags: