Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll glutes and back

Hamstring Floss on rig

Hip Distraction

3 min AB easy spin 40-50 rpm

3 rounds

5 hollow rocks

10 bird dogs

10 scorpions

Weightlifting

Deadlift (10m EMOM 5 reps )

clean grip, speedy tng reps, moderate weight, around 65-70% top deadlift

Conditioning

Metcon (Time)

4 rounds

200m Run

8 Shoulder to Overhead

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