Friday CrossFit

Announcements

Gym closed Saturday due to Battle in the Bluffs fitness competition. Come cheer us on at CrossFit Vise in Council Bluffs 8-5pm. Watch Facebook for details!

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll glutes hamstrings, quads

Weather allows: 200m easy run

Cold weather: 300m Row easy pace

50′ forward lunges

50′ backward lunges

Banded Hip distraction

Squat therapy

wall sits

10-15 air squats; vary speed slow to fast

Weightlifting

A: Back Squat (5×5 )

tempo 30×1

60-70% 1RM across all sets, stick to one weight

Conditioning

Warm-up (No Measure)

warmup oh squats and go through pvc and bar progression

Metcon (Time)

4 rounds

8 OH Squat from floor Rx 95/65 Rx+ 115/85

8 Box Jumps

8 ab mat situps

10 min time cap

Warm-up (No Measure)

Cooldown

Kettlebell quad smash with kb tack and rotation

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