Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Lats and back

Wrist Stretch

Pec Minor Release

10 back burns with plates

10 halos

20 scorpions

10 bird dogs with plates

Warm Up

12 burpees quickly

50′ lunges with overhead reach

50′ bear crawl

10 pike push ups

Weightlifting

Shoulder Press (5 sets 3 reps)

rest 90 sec

Metcon

Metcon (Time)

3 rounds

15 box jumps

6 pistols

10 AKBS

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