Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

MobilityWOD

Lacrosse Ball Feet 2:00/foot

Lacrosse Gast roc calf muscle/ 1min/leg

10 air squats

20 alt walking lunges

20 alt russian step ups

pvc deadlift warmup

good mornings

deadlift bar path

Strength

Deadlift Clean Grip (5-4-3-2-1)

Rep Scheme

5-4-3-2-1

Save last rep for a 1RM for the day

rest 2:00 between sets

Conditioning

Metcon (Weight)

10 minute EMOM

even- 3-5 Box Jumps w/ sd 24/20

odd- 3-5 Power Cleans

Rx 95/65

Rx+ 135/105

Conditioning

Tabata Push Ups (Tabata Round)

8 rounds- 20sec of Push Ups/10 sec Rest

Tabata 4 min total

Record best set of push up reps

Cool Down

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