Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Banded Leg Lock outs

banded good morning

wrist stretch

25′ forward monster walk

25′ lateral monster walk switch halfway

Warmup

25 jumping jacks

5 handstands with 2 sec hold

10 hollow rocks

Weightlifting

Deadlift (5-5-5-5)

rest 2:00m between sets

or as needed

Conditioning

Metcon (Time)

For Time:

3 rounds

15 AKBS Rx 53/35 Rx+ 70/53

10 Burpees

5 Toes to Bar

when finished with 3 rounds

THEN

max effort 15 calorie Assault Bike

Only bike once at the end when done with 3 rounds

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