Friday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Foam Roll

Barbell hamstring rack floss

300m Row

12 side plank clamshells

8 single leg glute bridge per leg

10 scorpions

2 rounds

6 T-Pushups

12 alt windshield wipers

5 air squats

Weightlifting

Front Squat (7 sets 3 reps)

Tempo 20X1

2 seconds lower

explode up

1 sec pause top

Conditioning

Metcon (Time)

5 rounds

6 Burpee Box Jump Overs

5 pull ups or jumping pullups

25 DU or 50 SU

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