Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

3 man makers

6 ab mat situps

6 reps in place walking lunges
man maker video

https://youtu.be/iMNnvhg1JcM

Weightlifting Superset

EMOM 10 minutes (emom 10)

Alternate Every Minute between A1 & A2

A1: FR lunges

A2: turkish getups

A1: Front Rack Lunges (4×8)

from floor

4×8 reps

alternate in place

A2: Turkish Get Ups (4)

4 reps total alternating

Metcon

Metcon (AMRAP – Reps)

FGB: Fight Gone Bad!

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Men 75 Rx Weight

Ladies 65 Rx Weight

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. Rower 1 calorie equals 1 rep

Score is for total reps of all rounds
space saver:

boxes go against windows rowers under rig

open space for barbells

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