Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Free Style Foam Roll

Lacrosse Ball hip and glute

Star Plank 30s or as long as you can

10-15 PVC Pass throughs

10 good morning pvc

10 PVC Backrack Reverse Lunge

10 pvc back squats

Coach New Skill Introduction:

10 PVC BTN Thrusters
BTN is Behind the Neck Thruster

https://youtu.be/TJBPypP1rW0

Star Plank

https://youtu.be/WL6N6U3UNfc

Weightlifting

Back Squat (8-6-6-4-2)

Tempo: 30X1

rest 2:00m or as needed

Conditioning

Metcon (Time)

4 rounds for time

10 BTN Thrusters

4 Burpee Box Jump Overs

Rx standards

BTN Thruster Rx 45/35

Box 24/20

Rx+ standards

95/75

30/24
12 min cap

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