Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Lacrosse Ball shoulders and scapula

3 min easy row or bike or single unders

3 rounds

5 arm circles

Foam roller wall slides x 10

Face pulls x 8

Db pull overs x 6

Push jerk drills

Weightlifting

Push Jerk (4-4-4-4)

Conditioning

Metcon (Time)

4 rounds

5 power snatch

20 abmat situps

8 groiners (4 each leg)

Rx 95/65

Rx+ 135/85
groiner video

https://youtu.be/rAClKi7pN_w

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