Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll sore areas

Twisted Cross Stretch 45s /side

Lizard Stretch 45s /side

Warmup

400m Run

3 rounds

50′ farmers carry

10 DB Hammer Curl

Accessory Work

A1: Reverse DB Fly (5 sets 6 reps)

at an incline on a bench propped on a 20″ box

demo

https://youtu.be/WCvRMULhUVU

A2: Reverse Grip Barbell Floor Press (5 sets 6 reps)

Superset with DB Flys from A1

Rest 90s between exercises

off a low rack

demo

https://youtu.be/84qS1F69z9k

Metcon

Metcon (Time)

For Time

15-12-9

Power Cleans

Burpees

Rx 115/65

Rx+ 155/105

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