Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Lacrosse ball shoulders

Lizard stretch

Twisted Cross

Banded overhead mobility

WU

300m Row

10 inch worms

50′ bear crawl

10 down dog toe touch

10 arm circles

Weightlifting

Shoulder Press (5-4-3-2-1)

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 strict pull ups

20 situps

50′ walking lunges

PU scaling (no bands)

Moderately heavy

10 bicep curls

10 bent rows

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