CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll or stretch
Get Warm
25 jumping jacks
20 air squats
15 push ups
then
Body building
3 sets
8-10 Hammer Curl rest 30
8-10 Tricep Extension rest 60
Warmup for floor press
Hammer curl demo
https://youtu.be/FFZEHk0yKVo
Tricep extension
https://youtu.be/-Vyt2QdsR7E
Weightlifting
Floor Press (10-5-5-3-3)
Demo
https://youtu.be/aM1TYdZaXMk
Conditioning
Metcon (Time)
For Time
30-20-10
Deadlifts Rx 155/105 Rx+ 225/165
Rx Knee Raises Rx+ Toes to bar
