Friday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Pre class Foam Roll

Lacrosse Ball Scapula, traps/delts/hips

Banded Shoulder stretch

2 rounds

30 single unders or 15 Du

50′ 180 air squats

50′ inchworms

PVC Burgener Warmup

https://youtu.be/mWffzvDGeg4

Weightlifting

Power Clean (6 sets 3 reps 1.1.1)

Power Clean practice, increase weight as desired

Power Clean demo

https://youtu.be/GVt4uQ0sDJE

Metcon

Metcon (Time)

4 rounds

5 deadlifts

5 front squats from floor

5 shoulder to overhead

5 Rx pull ups/jumping pullups/ring rows Rx+ Chest to Bar

Weight

Rx 95/65

Rx+ 155/105

Scale Pull ups as

Ring Rows/Jumping Pull Ups

17m Cap

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