Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Quads and Hamstrings

Banded Hip Mobility & Hamstring Floss

Warmup

3 rounds

10 Medicine Ball Slams

50′ MB OH Walking Lunges

10 Medicine Ball Cleans

Weightlifting

Back Rack Lunge (4 sets 10 reps (5R/5L))

In Place, off the rack

Demo (walking version)

https://youtu.be/ZPoMxOrIeO4

Metcon

Metcon (Time)

5 rounds

5 deadlifts

5 power cleans

200m Row

Rx 155/85

Rx+ 205/125

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