Thursday CrossFit

Announcements

Happy Holidays! Have you thought about giving the gift of fitness this year? Gift Memberships are available!

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Dodgeball

Forts and 3 quadrants

6 Quarters 2min each

8 each

Dead Bugs

Bird Dogs

Scorpions

Double Leg Lifts

Supermans

No Dodgeball

400m Row

2 rounds of above

Weightlifting

Pendlay Row (5 sets 6-8 Reps)

EOMOM 10min

6-8 reps

5 sets

FOR QUALITY not weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

20m AMRAP

20 american KB swings Rx 53/35 Rx+ 70/53

20 burpees

200m Run

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