Thursday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

15 burpees

50′ single leg toe touch

50′ walking lunges with overhead reach

50′ bear crawl


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

2 second pause on chest for each rep


Metcon (Time)

5 rounds


Rx Workout

200m Run

2 rope climb

4 hspu


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