Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 2:00 bike

Barbell Mobility Pec Bicep Tricep

10/10 Quad Thoracic Rotation

20 dead bugs

20 bird dogs

20 scorpions

5/5 cossack squat

10 alt forward lunges

Overhead Squat work with PVC

Weightlifting

Overhead Squat (3-3-3-3-3)

Metcon

Metcon (Time)

4 rounds

5 hang power snatch

10 bar over burpees

300m Row
Rx 95/65

Rx+ 135/85

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