Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Individual mobility target areas

Floor Stretching

400m Run

10 push ups

15 wall balls

Weightlifting

A: Bench Press (5 sets 5 reps)

Weightlifting Superset

B1: Straight Bar Bicep Curls (3 sets 60s AMRAP (RAN))

may also use dumbbells if needed

B2: Tricep Band Pressdown (3 sets 60s amrap)

Conditioning

Metcon (Time)

Modified CrossFit Games Regional Event 2

21-15-9 reps for time of:

Dumbbell snatches

Ring dips or Box Dips

10 minute time cap

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