Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

stretching and mobility

emphasis wrist and front rack

Dynamic Warmup

300m Row

2 rounds

50′ bear crawl

50′ front rack lunges

20 front rack air squats

(thumbs on shoulders)

Weightlifting

Front Squat (5 sets 3 reps)

GO HEAVY!!!

Take at least 3 sets to warm up before you start your 5 sets

rest plenty between sets

Skill & Technique

Metcon (No Measure)

3 rounds for quality in less than 10 minutes

35 Double Unders

10 clean pulls

8 toes to bar

4 pistols

scaled

3 rounds

50 single unders

10 clean pulls

8+8 3 sec bar hang +ab mat situp

4 pistols to bench

May omit bar hang due to injury

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