Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Lacrosse Ball shoulders and lats

Shoulder warmup

200m Run

1:00 plank

100′ waiters walk

100′ farmers carry

100′ plate pinch walk

10 strict pull ups in singles

Strength

Overhead Barbell Carry (5 rounds 50m carry)

may build weight each round

in teams of 2 or 3 per barbell

optional: back rack carry

https://youtu.be/8Wu6rNlmSoU

Conditioning

Metcon (Time)

5 rounds

200m Row

12 deadlifts Rx 135/85 Rx+ 185/125

200m Run

12 burpees

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