Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Lats, shoulders and delts

Front Rack archetype mobility

50′ walking lunge with db fr

10 db thrusters

10 db push press

10 db push jerk

10 db front squat

Weightlifting

A: Front Squat (5-5-5-5-5)

%- 65-70-75-80-85

off rack

Conditioning

Metcon (No Measure)

5 rounds for quality

200m-250m Row or 1:00 minute

4 tire flips

100′ sled drag

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