Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Lacrosse Ball Glutes and Low Back

Roxanne Song Burpee Warmup

WOD Prep:

3 rounds for quality

10 Banded Good Morning

10 ghd hip ext

5 ghd situps

5 pushups

5 box jumps

50′ oh walk lunge w/ plate

Practice deadlifts and arrange equipment for WOD

WOD

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs / 70kg)

12 Push-ups

15 Box jumps (24″)

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (100lbs / 45kg)

12 Push-ups

15 Box jumps (20″)

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (145lbs / 65kg)

12 Push-ups

15 Box jumps (20″)

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (90lbs / 40kg)

12 Push-ups

15 Box jumps (20″)

Cool Down

Metcon (No Measure)

2-3 min light row or bike

Lacrosse Ball glutes and low back

Tags: