Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

2 rounds shoulder warmup

3 min Rowing easy pace

3 rounds

5 push ups

5 matador dips

10 sec single leg wall sit per leg

Weightlifting

Landmine Press (5-5-5-5 per arm kneeling)

https://youtu.be/jCfcGei-NqM

T Bar Row (8-10 reps for 4 sets)

Metcon

Metcon (5 Rounds for time)

5 rounds

15/10 cal assault bike

AMSAP KB wall sit 53/35

Rest as needed or bike available

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