Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

dynamic warmup

thoracic flow

200′ run

50′ walking lunges

50′ power skip

50′ broad jump

50′ carioca

50′ bear crawl

A1: Behind The Neck Jerk (3-3-3-3-3)

Warm-up (No Measure)

Rest 30-60 seconds between part A movements

rest 2:00 after part A3

A2: Chainsaw Row (5 sets 5 per side)

A3: Air Squats (5-5-5-5-5)

options

med ball

dumbbells

KB goblet squats

5k Row (Time)

Max Effort 5k Row

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