Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Slow and Controlled

Prone Alt Leg Raise x15 per leg

Prone YTW on floor, x8

Clam shells x8 each side

Cobra x30 sec hold

30sec static FLR (plank hold)

Supine Dynamic Leg Kicks x10 each

Supine Single Leg Glute Raise x10 each

Gymnastics

Metcon (No Measure)

Pull up skill work

3 Rounds for quality

A) 10 Ring Rows

rest as needed

B) Accumulate 1:00 pull up bar hold

rest

C) Negative Pullups x5 Slow as possible

rest

D) 10 Rope Pulls from floor

If you can do pullups easily:

50 perfect strict pull ups for quality, absolutely no kipping

or

strict weighted pullups

5 sets of 3 reps

Conditioning

Metcon (Time)

3 rounds for time

15 box jumps w/ step down

8 ball slams 20lb slam ball

20 reverse bw lunges in place

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