Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Quads and Hamstrings

Lacrosse Ball Upper Back n shoulders

Barbell Hamstring Floss

400m Row

with PVC

12 back squats

12 push press

12 power cleans

12 power snatch

Weightlifting

Back Squat (5.5-5.5-5.5)

5 reps rest :30 5 reps rest 3:00m

x3

Metcon

Metcon (Time)

3 rounds

8 push press

8 toes to bar

400m run
Rx 95/65

Rx+ 115/85

Accessory Work

Metcon (No Measure)

Tabata

Flutter kicks
time permitting

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