Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Posterior

300m Row

Lacrosse Ball Glutes/ Hips

12 Scorpions

15 air squats

Weightlifting

Deadlift (5×5)

Metcon

Metcon (Time)

Chipper for time

100 Flutter Kicks

90 single unders Rx+ DU’s

80 Mountain climbers

70 single unders Rx+ DU’s

60 double leg raise Rx+ Toes to Bar/Knee Raise

50 single unders Rx+Du’s

40 Push ups Rx+ Hand Release PU

30 single unders Rx+ Du’s

20 burpees

10 single unders Rx+Du’s
20:00 minute Cap

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