Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Pre class bonus foam roll and nap (5am nap club only)

5min Row or Bike vary intensity

Band Hip Mobility

10 each

deadbugs

bird dogs

scorpions

air squats

Weightlifting

Back Squat (5-3-3-2-AMRAP)

After the set of 2 reps rest 2-3min, then attempt as many reps as possible with the same weight that you used for 2 reps

If you feel you cannot perform more than 2 reps lower the weight slightly and strive for 3 or more

record weight and reps

Conditioning

Metcon (Time)

5 rounds

50m Butcher Sled Push or Fat Boy sled drag

200m Farmer Carry

2 tire flips

scale tire flips to 5 slam ball over shoulder

20m Cap

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