Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Circuit Warm Up

1 round

1:00 Assault Bike

1:00 Jump Rope or Double Unders

1:00 Row

1:00 Air Squats

1:00 plank hold

1:00 PVC Passthroughs/ Shoulder rotations

Mobility

Warm-up (No Measure)

overhead mobility

lacrosse ball lower lat to tricep

thoracic mobility

lacrosse ball or plate smash on upper abs lower ribcage

hold kettlebell over a med ball

Weightlifting

Overhead Squat (5×5)

Learn the overhead squat

PVC or Bar Only unless athlete is capable.

If proficiency is demonstrated with empty barbell, athlete may add weight

alternative overhead bar holds, overhead bar “power” style dips, various box heights

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

9 Box Jumps w/ Step Down Rx 24/20 Rx+ 30/24

6 Pull Ups Rx+ C2B

3 Push Press Rx 95/65 Rx+ 135/105

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