Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Quads and Hamstrings

Band hamstring stretch (flex+extend)

8-10 banded Clam shells

6-8 fire hydrants

10 leg swings front/side

warmup

3 rounds NFT

5 med ball goblet squats

10 med ball goblet lunges

5 burpees

Weightlifting

Back Squat (4-4-4-4)

Metcon

Metcon (Time)

5 rounds

6 box over burpees 24/20

10 alt db snatches

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