Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Freestyle

Lacrosse Ball upper back, hips and glutes

General Warmup

any order

2 rounds

10 calorie Bike

50′ each

toy soldiers

inch worm

bear crawl

crab walk

5 push ups

Weightlifting Superset

Incline Arnold Press (5 sets 6-8 reps)

Chainsaw Row (5 sets 8-10 per arm (not alternating))

FLR Plank Hold (Time)

30s HOLD
Rx+ Low Ring plank hold

Metcon

Metcon (10 Rounds for reps)

EMOM 14

alternate exercises each interval

30s amrap box jump overs Rx24/20 Rx+ 30/24

5 reps Bench Press or Floor Press Rx 135/85 Rx+ 185/105

dumbbells allowed also

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