Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

3-5 chin ups w/ 1 sec pause

or supinated Ring Rows

10 Russian KB swings

25 SU jump rope

12 air squats

Weightlifting

Front Squat (5 sets 7-10 reps)

Off Rack

elbows high

chest up

start at 10 reps, and reduce reps at fatigue

Metcon

Metcon (Time)

5 rounds for time

10 deadlifts

50 SU or 25 DU

10 abmat situps

10 push ups

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