Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

emphasis on back and shoulders

Twisted Cross Stretch

Arm Across Stretch

30s downward dog pedal feet for additional sec

2 rounds with orange or red band

8-10 band pull aparts

8-10 band press aparts

8 push up plus

30 sec elbow plank

300m Row

10 yoga pushups

8 side plank rotations

Weightlifting

Bench Press (6 sets 3 reps)

Bench press technique video to watch on your own before class

https://youtu.be/5E1mXrOm9YE

Conditioning

Metcon (Time)

3 rounds

500m Row

30 air squats

10 straight leg situps

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