CrossFit Thursday

Announcements

Murph MONDAY 10am
FREE FOR EVERYONE and everyone you know!
Will not count against class limits

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

Foam roll

Med ball thorasic opening

Bumper plate ribcage smash

Wall Push Feet Chops

Discuss Proper Sled Push Technique

General Warmup

Outdoor track warmup

Strength

Metcon (No Measure)

Butcher Sled Sprints

25m butcher sled sprints

20 total passes

alternating with others every 25m pass

sled weighs 75 lbs

Butcher Sled Push (20 sets of 25m sprints)

Conditioning

Metcon (Time)

Complete 400m Farmers Carry

However you may only farmer carry 100m at a time. Complete as follows:

Total 400m Farmer Carry

—————-

FC 100m

Run 400

10 air squats

—————-

FC 100m

Run 400m

10 burpees

—————

FC 100m

Run 400m

10 air squats

—————–

FC 100m

Run 400m

10 burpees

—————–

Record Time and Farmer Carry Weight

25 minute time cap

Can’t run for medical reasons?

You may walk 100m and back before you advance the FC

Farmer’s Carry (4 sets 200m )

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