Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Foam Roll

Lacrosse Ball Shoulders and Traps

200m Row

50′ walking lunges with overhead reach

3 handstands on wall

10 pike push ups

Split Jerk footwork and specific warmup

Weightlifting

Split Jerk (3-3-3-3-3)

From the rack

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

10 Handstand Push ups

200m Run

20 American KB Swings

200m Run

30 Toes to Bar

200m Run

40 Push Press 45/35

200m Run

50 Double Unders
Scaling Options

Hand Release push ups, or reduced ROM Handstand Pushups to abmats (only if your shoulders are strong enough and you are close to getting HSPU)

American swings sub to Russian

Toes to Bar to Hanging Knee Raise or laying double leg raise

Double unders same reps as singles

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