Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Lacrosse ball neck, trap and back smash with overhead movement

100 single unders or 50 Du’s

30s Elbow Side Plank each side

Banded Overhead stretches off rig

PVC Pass throughs

PVC swimmers

PVC Snow Shovels

Weightlifting

Snatch (15min EMOM 1 snatch)

Conditioning

Metcon (Time)

5 rounds with 10m Cap

5 box jumps with step down

10 hand release push ups

10 butterfly abmat sit ups

10 american swings

Rx 24/20 and 53/35

Rx+ 30/24 and 70/53

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