Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

1min a side Couch Stretch

Wrist Mobility

50′ Monster Walks

10 Fire Hydrants per leg

General Warmup

25 medicine ball cleans

10 bar only back squats
Med ball clean demo

https://youtu.be/-nk0GqeSTJs

Fire Hydrant demo

https://youtu.be/lKn2c46aMXY

Weightlifting

Back Squat (5-5-5-5-5)

Conditioning

Metcon (Time)

5 rounds

10 power cleans

10 bar facing burpees

15m time cap

Rx Weight

60% of your max power clean

Rx+ Weight

75% of max power clean

Power Clean (listed here for weight reference)

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