Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Foam Roll

Stretching

Hamstrings-wrists-triceps

General Warmup

90 sec indoor circle jog

10 burpees

50′ genie lunges

30 plank shoulder taps

Warm-up

Weightlifting Superset

Metcon (Weight)

Weight Training

3 sets

A1) 8-10 DB Alternating Push Press

A2) 8-10 SA Two Point DB Row

A3) Tricep Press Down Amrap with Band

Record Push Press Weight

Record other weight and reps in comments

Rest as needed

15 min cap

Metcon

Metcon (Time)

15m AMRAP

50m Butcher Sled Push

100m Farmer Carry

400m Run

5 burpees

Injury Scale for Farmer Carry

Med Ball Shoulder Carry

Scale for Sled Push

Fat Boy Sled drag

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