Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Mobility with bands

Serratus band pull aparts

Banded wall slides

3 rounds

8 hip extensions

50′ prisoner walking lunge

40 single unders

5 Z-Press with dumbbells

Weightlifting

Thruster (3-3-3-2-1)

build to a heavy thruster single

Conditioning

Metcon (Time)

5 rounds

10 front rack lunges Rx 95/65

10 bar over burpees

50 double under or 100 singles

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