Friday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Warmup

Foam Roll

pec and pec minor floss

thoracic ext stretch on roller or med ball

EZ 3m Row or 3m Bike

8 man makers

8 devils press

devils press demo video https://youtu.be/zOYXFFXAx24

12 alternating single arm db floor press

Weightlifting

CGBP Close Grip Bench Press (6-6-6-3-3-1)

Rep scheme is working towards a tough single today, maybe set a PR if you are feeling good

Fitness/Beginner

5 sets of 5 reps

Tempo:

21X0 tempo

2 sec controlled eccentric lowering

Option:

Earthquake bar bench

5 sets of AMRAP

Metcon

Metcon (Time)

15m AMRAP

10 box jumps RX 20″ everyone

10 wall balls Rx 20/14

20 step ups Rx 20″

5 burpees

Tags: