CrossFit Thursday

CrossFit Millard – CrossFit

Warm-up (No Measure)

Warmup

look as cool as possible while foam rolling, sunglasses highly recommended,possibly esquire magazine, or take an instagram selfie and tag everyone in the room

200m row

3 rounds

10s hollow hold

10s arch banana hold

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10 v-ups

30s FLR plank

15s rear foot elevated plank

Weightlifting

A: Push Press (3-3-3-2-2-2-1-1-1)

demo

https://youtu.be/X6-DMh-t4nQ

Conditioning

Metcon (Time)

5 rounds for time

5 toes to bar or attempts, knee raises

20 sumo deadlift high pull Rx 75/55 Rx+ 95/65

8 burpees
Video links

Sumo Deadlift High Pull

https://youtu.be/o6QniJ9FaGA

toes to bar demo

https://youtu.be/_03pCKOv4l4

toes to bar progressions

https://youtu.be/nD0K8GvZP9E

burpee

https://youtu.be/TU8QYVW0gDU

video of skill transfer of burpee

i call this a gymnastics style burpee

https://youtu.be/5EhR1xhexQs

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