Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

15 burpees

50′ single leg toe touch

50′ walking lunges with overhead reach

50′ bear crawl

Weightlifting

Bench Press (3-3-3-3-3)

2 second pause on chest for each rep

Conditioning

Metcon (Time)

5 rounds

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Rx Workout

200m Run

2 rope climb

4 hspu

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Rx+ Workout

200m Run

2 legless rope climb

4 deficit handstand pushups

hspu scale

8 hand release pushups (double hspu reps)

RC Scaling

2 rope hand climbs from the floor

2 rope foot clamps off floor

Run can be subbed with 200m Row

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