Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

emphasis on lats and triceps

25 foam roller floor press

25 foam roller bent row

25 foam roller sandbag squat

10 foam roller ab roll outs

5 strict pushups with 2 sec pause on floor

challenge: incline pushups on foam roller

10 total table in table out

10 total bird dog

10 total dead bug

10 scorpions

Weightlifting Superset

A1: CGBP Close Grip Bench Press (5 sets 6 reps)

A2: SA DB Bent Row (5 sets 6 each arm (single arm) 2121 tempo)

Conditioning

Metcon (Time)

5 Rounds for time

20 calorie Row

8 Db Thrusters 30ish/20ish

8 burpees

1:00m Rest or next rower which ever rest is greater
http://www.elevationrowing.com/secret-rowing-calories/

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