Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

150m Row

20 box step ups

20 air squats

5 arch body ups hold 5

5 5 sec hollow body hold

slow and controlled:

10 bird dogs

10 dead bugs

10 scorpions

Weightlifting

Muscle Clean (3×5)

light weight

focus on mechanics

quick elbows under

Power Clean (4x 1-1-1)

4 sets 1-1-1

3 position Power Clean

High Hang

Mid Thigh

Above Knee

Conditioning

Metcon (Time)

3 rounds for time

500m Row

10 Box Jumps w/step down 24/20

8 american swings
run heats 3 minutes apart

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