Thursday CrossFit

CrossFit Millard – CrossFit

Mobility

Warm-up (No Measure)

Lacrosse Ball shoulders, glutes and hamstrings

Band shoulder stretch on rig

Warm-up

Warm-up (No Measure)

200 m Row

THEN- 3 rounds

single arm

5 db bent over row

5 db clean

5 db push press

5 db snatch

Work quality of movement

Weightlifting

Warm-up (No Measure)

PVC Pass throughs

15 reps

Hang Power Snatch (5×2 reps)

12 min time cap

start with PVC warmup

then move to bar

increase weight as comfortable

WOD

Metcon (Time)

4 rounds for time

10 Abmat Situps

8 ring dips

6 pull ups

4 box jumps

15 min time cap
scaling options”

hspu- hand release push ups, pike push ups

ring dips: floor tricep dips, box tricep dip

box jumps: jump to plate

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