Saturday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Change Plate Pec Minor Mobility

Bumper plate ab smash

20 hollow rocks

Warmup

10 burpees

15 air squats

Strength Superset

A1: Barbell Ab Rollout (5 sets 5 reps)

https://youtu.be/VYZx-y8b9iU?t=1m33s

A2: Windshield Wiper (5 sets 6 reps)

https://youtu.be/X59_4RrU_aA

Conditioning

Metcon (Time)

For 15 minutes

10 double unders

4 ring dips

20 du

6 rd

30 du

8 rd

40 du

10 rd

50 du

12 rd

60 du

14 rd

…. add 10 du and 2 rd until time

may scale or mix up dips to box dips, or matador dips

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