Thursday CrossFit

CrossFit Millard – CrossFit

Weightlifting

Warm-up

Warm-up (No Measure)

250m Row

5 stomach vacuums

Slow and Controlled

10 Clam Shells

10 Dead Bugs

10 Bird Dogs

5 each Single Leg Glue Bridge

Push Jerk (5×2)

5 sets of 2 reps

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

3 Push Jerks

6 bar over burpees

9 DU or 30 Singles

Rx 95/75

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