Thurs CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Lacrosse Ball Scap and delts

Banded Bully

Banded OH Mobility

15 star pull aparts

10 serratus pull aparts

10 lying external rotations

Wu

at an easy pace

400m Run

4 sets of 5 pull ups 20 total

Weightlifting

Deadlift (4-4-4-4-4)

Conditioning

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 snatch Rx 75/55 Rx+ 135/85

20 pushups

then-

800m Run

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