Friday CrossFit

Announcements

9AM FREE LABOR DAY WORKOUT
9AM IS THE ONLY CLASS MONDAY

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Hip Distraction

Ankle Mobility

Band Hamstring Floss

Star Pulls

Serratus Activation

Arm,elbow,wrist rotations

3 rounds

10 sec reverse grip bar hang

10 glute bridge

5 knees to elbows

5 burpees

Weightlifting

Back Squat (3 sets 4 reps)

Metcon (2 Rounds for reps)

2 rounds

1 min AMRAP

50% 1RM back squat

Rest 1:00m

tempo 10X0

perform reps as quickly as possible while maintaining form.

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 pull ups

10 push ups

15 AKB Swings 53/35 rx+70/53

20 ab mat situps

Tags: