Friday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll low back and glutes

wrist stretch

Banded Hip Opening

15 banded good morning

Warmup

50 jumping jacks

25 air squats

25 push ups

25 situps

Barbell movement specific warm up

Weightlifting

Metcon (Weight)

Every 2:00m for 5 rounds

For Load

1 deadlift

1 hang power clean

1 front squat

1 jerk

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
20m time cap

Hspu scale is burpees

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