Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Warmup

Foam roll

2 rounds

20 db box stepups 20″

2 turkish get ups

Mobility

KB Hamstring Floss

KB Calf smash

Ankle floss

Barbell forearm and bicep tack and smash

PVC Warmup

10-15 PVC passthroughs

10-15 good mornings

8-10 Jefferson Deadlift practice with pvc

Weightlifting

Jefferson Deadlift (5 sets 6-8 reps)

https://youtu.be/3NqtLYi0BIE

Metcon

Metcon (Time)

Rx Workout

4 Rounds for time

6 Box Jumps 24/20

9 DB Power Cleans + Jerk

12 Burpees

rest 1 minute

13 min time cap

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