Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Mobility–

Foam Roll with

Quads focus

Lacrosse Ball glutes and hips

Wrist mobility stretches

12 per side elbow plank clamshells

12 glute bridge

Warmup

with medicine ball Rx 20/14

50′ front rack med ball lunges

20 med ball cleans

10 wall ball

Weightlifting

Front Squat (4-4-3-3-2)

Tempo 30X1

3 sec to lower in squat

explode up as fast as possible

1 sec pause at the top

Metcon

Metcon (Time)

3 rounds

300m Row

20 Russian Twists with plate

20 Plate to Overhead

50′ walking lunges bodyweight

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