Thursday CF

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Banded Bully Mobility

Banded Shoulder Mobility

350m Row

2 rounds

10 alternating T Pushups

10 air squats

10 ring rows

Snatch Barbell Warmup

Weightlifting

Snatch plus OHS (EMOM 10 one complex)

Metcon

Metcon (AMRAP – Reps)

10 min AMRAP

3 HSPU

6 Box Jump

scale HSPU to push ups or pike push ups

12 step ups for box jumps

Metcon (Time)

5 min L-Sit Practice or Matador knee raise

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