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
