Thurs Crossfit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

200m Run

50′ walking lunge with oh reach

50′ leg swings

50′ reverse lunge with oh reach

50′ 180 squats

2 rounds

5 rless per leg

Weightlifting

Deadlift (4-3-2-1 build to Max)

Conditioning

Warm-up (No Measure)

warm up and demo

ring dips

rope climb

power snatch

Metcon (Time)

5 rounds

1 rope climb

5 ring dips

4 power snatch Rx 95/65 Rx+ 115/85

scale rope climb to:

1 rope pull + 1 rope leg press over

–or–

2 rope pull from floor

scale ring dips to:

box dips with leg assist

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