Thursday

CrossFit Millard – CrossFit

Warm-up (No Measure)

25 Russian Kettlebell Swings

Overhead Mobility Work–

Foam Roller Wall Slides

8-10 Reverse Hypers on Bench

then 3 rounds

100′ power skip

100′ bear crawl

20 reverse lunges

accumulate 2:00 bar overhead hold in 15-30 sec increments

Strength

A1: Strict Press (2-2-2-2-2)

2-2-2-2-2

rest as needed

A2: Prone Bench Row (5×12)

5×12
rest at least 1:00 between A1+A2

Conditioning

Metcon (4 Rounds for time)

Take 5 minutes to find power clean and push jerk weight for WOD or work on technique

4 rounds each for time

8 deadlift

4 power clean + jerk/press

20 two feet lateral bar jump over

rest 60 sec

Rx 135/95

Rx+ 185/125

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