Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll legs

Lacrosse ball low back and glutes

20 pvc good mornings

20 pvc back rack lunges

3 rounds with kb

50′ kb goblet lunges

10 Russian KB swings

50′ suitcase carry

10 crossover step ups

Weightlifting

Hack Squat (6 sets 5 reps)

https://youtu.be/EdtaJRBqwes

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 box jumps Rx 24/20 Rx+ 30/24

8 American KB Swings Rx 53/35 Rx+ 70/53

8 Wall Balls Rx 20/14 10’/9′ Ladies Rx+ 10′

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