Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

800m Row

then

30 sec AB moderate

rest 30-60

20 sec AB hard

rest 30-60

10 sec AB Very Hard

Shoulder Warmup

thoracic mobility

quadruped rotation x10

Pizza Delivery 50′ per arm x3

Turkish Getup Practice pizza delivery style

Strength

A: Turkish Get Up (4-4-4)

rest 90s

B: Metcon (Weight)

Dumbbell Complex

3 sets

5 romanian deadlifts

5 bent over row

5 power cleans

5 s2o

rest 60s

Conditioning

Metcon (AMRAP – Rounds and Reps)

Standard Rx Workout

20 min AMRAP

1 rope climb

10 box jumps

15 single-arm db overhead squats

20 sit-ups

Advanced RX+ workout

20m AMRAP

2 rope climb

10 bj 30″

15 db ohs

20 ghd situps

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