Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Hamstring Bar Floss

200m Run

50′ lunges with reach

10 inchworms

50′ spiderman

5 handstands

Skill & Technique

Dips (3-3-3-3-3)

work bar dip and ring dip skill

Tire Flips (1-1-1-1-1)

skill work

Rope Climb (1-1-1-1-1)

skill technique work

Conditioning

Metcon (AMRAP – Rounds and Reps)

18 min

1 rope climb

2 tire flip

5 dips (ring or bar)

50m reverse sled pull

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