Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Twisted Cross

Banded OH Mobility

Warmup

350m Row

50′ Walking Lunges

50′ Inch worm

50′ Bear Crawl

Skill & Technique

Rope Climb (Practice J Hook Technique for 10 min)

https://youtu.be/okkc07gIzOY

Metcon

Metcon (AMRAP – Reps)

3 rounds

1:00m AMRAP Each with 30 sec rest in between

Rope Climb

Assault Bike

Power Snatch 75/55

Box Jumps 24/20

Handstand Push Ups

Rest 2:00m

25m Duration

Scales

Hspu: push ups or handstand practice

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