Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

1:00m FLR plank hold

50′ each

high knees

butt kicks

carioca

power skip

inch worm

3 rounds

2 man makers

2 turkish get ups 1 each arm

Weightlifting

CGBP Close Grip Bench Press (3 sets 5 reps)

Conditioning

Metcon (Time)

5 rounds

6 thrusters

8 burpees

12 cal Row

Thruster Weight

Rx 75/55 Rx+ 95/75

14m time cap

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