Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

100′ Bear Crawl

100′ Waiters Walk switch hands at 50′ 10lb bumper

10 bus drivers with plate

20 total walking lunges with plate above head or close to chest

10 air squats

Strength

Floor Press (5×3)

Box Dips (5×3)

https://youtu.be/9-pqYcvtXRo

Conditioning

Metcon (AMRAP – Reps)

3 rounds FGB style

1 MIN BREAK BETWEEN ROUNDS

5 stations 1 min AMRAP

score is total reps

1. AKBS

2. AIR SQUAT

3.ALT KB CLEAN

4.PUSH UP

5. DOUBLE LEG RAISE

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