Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

1min per leg hip flexor lunge stretch

1min lacrosse ball under collarbone

10 slow waiter bow

10 good morning pvc

5 single arm deadlift a side

5 side bend with or without db

5 side bend with over head reach

5 thoracic rotation with chop

Weightlifting

Deadlift (5-5-5-5-5)

clean grip, emphasis on straight locked arms

Conditioning

Metcon (4 Rounds for time)

4 rounds

250m Row

rest 60 sec

100 single under or 50 du Rx/Rx+

rest 60

10 wall balls 20/14

rest 60

record average per 500m row time for each round

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