Thursday CrossFit

Announcements

Gym closed Saturday due to Battle in the Bluffs fitness competition. Come cheer us on at CrossFit Vise in Council Bluffs 8-5pm. Watch Facebook for details!

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Lats and triceps

couch stretch 1m/side

10 SA kneeling db overhead press

10 SA db bench press 32X1 tempo

3 down, 2 pause bottom, xplode up, 1pause at the top

3 sets

5 SA db bent row per arm

Weightlifting

A1: Incline Bench Press (5×4-6 reps)

Rest as needed between superset

A2: Barbell Row (5×4-6)

WOD

B: Metcon (Time)

3 rounds

Row 250 meters

100 single unders or 50 double unders (intermediate 10 du+50su)

Row 250 meters

10 burpees

Row 250 meters

10 wall balls 20/14

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