Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Glutes, hamstrings and quads

Banded Hamstring Floss

2 rounds

8 back burns

8 star pulls

8 band press aparts

Warmup

200m Run

10 yoga push ups

10 wall balls

20 double unders

Weightlifting

Deadlift (3 reps every minute for 8 minutes)

Rx 225/165

Rx+ 315/215

or a challenging weight for you

Conditioning

Metcon (AMRAP – Reps)

12 minutes for reps

5 wall balls

10 double unders

10 wall balls

20 double unders

15 wall balls

30 double unders

20 wall balls

40 double unders

25 wall balls

50 double unders

keep increasing wall balls by 5 and double unders by 10 as needed

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