Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll lats and triceps

8 lying shoulder circles

5 thoracic table rotation per side

10 cat-cow

10 dead bugs

10 bird dogs

General Warmup

400m easy Run

10 easy paced burpees

Weightlifting

Pendlay Row (snatch grip and clean grip 6-6-6-6)

4×6 snatch grip

4×6 clean grip

Conditioning

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

_____________

8 push press

8 pull ups

8 matador dips

8 russian kb swings

______________

PP Rx 75lbs/55lbs

Rx+ 95/75

RKBS Rx 53/35 Rx+ 70/53

Dips

Rx Matador Dips

Rx+ Ring dips

scale: assisted box dips

Tags: