Thursday CrossFit

CrossFit Millard – CrossFit

Dynamic Warm Up

Warm-up (No Measure)

Foam Roll

Focus on high hips low back

Lacrosse Ball shoulders

Hamstring floss on box

pigeon box stretch

Warmup easy pace

focus on breathing

3 rounds on 20″ box

10 cross over step ups

10 russian step ups

5 box jumps

5 box push ups

rest

then at easy pace

2 rounds

100m Row

5 thrusters

3 pull ups

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Thrusters for ladies at 35lbs

Scale Row 1000m to 4:00 minutes for newer athletes

15 minute time cap

Metcon (AMRAP – Reps)

Tabata

Deadbugs

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