Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

early class foam roll

lacrosse ball quad smash by wall

Barbell elbow smash

100′ power skip

100′ carioca

50′ walking leg kicks

10 super slow air squats

Elbow Rig stretch

Weightlifting

1 Power Clean + 2 Front Squat (6 x 1 complex every 90 sec)

6 rounds every 90 seconds

change weight and record top weight performed for complex

OPTIONAL Rx+

1 Clean + 1 Front Squat

Conditioning

Metcon (Time)

5 rounds for time

9 Box jumps

6 Shoulder to Overhead

3 Toes to Bar

Rx 75/65

Rx+ 95/85

10 min time cap

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