Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll

Tall Dragon stretch 2min per side

Banded Tricep stretch

Banded front rack stretch

CNS wakeup

10 deadbugs

10 bird dog

20 scorpions

10 quadraped throasic rotations

General Warmup

150 single unders or 50 jumping jacks

50′ prisoner lunges

8 prisoner air squats
Quadruped thoracic rotations

https://youtu.be/4xAFsoJyKJ4

Weightlifting

Front Squat (5-5-5-5-5)

Percentages

70-70-75-80-85

Conditioning

Metcon (Time)

3 rounds

12 ball slams 20lb slam ball

12 pull ups

12 calorie bike

Rest 2:00m

Max effort
Butterfly, kipping or jumping pull ups.

Goal is fast transitions and high intensity each round

Rest so you can aim to maintain max effort

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