Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

Foam Roll upper back t-spine

Thoracic opening over med ball

Plate smash rib cage

Plate quad scrub smash

Warmup

4 crossover plank

5 jump squats

5 broad jumps

then-

3 rounds easy pace

3 wall balls

3 box jumps 20″ everyone

3 push ups

6 cross over mountain climbers

Weightlifting

Overhead Squat (7 sets 3 reps)

focus on positioning, and technique. Weight is secondary today, unless positioning is good

Conditioning

Warm-up (No Measure)

Warmup for 800m run

Rig leg swings

rig foot sweep

50′ half squats

100m warm up jog

25m high knees

25m butt kicks

50m carioca

rest 2:00m then start run

800m Run (Time)

Max Effort 800m Run

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