Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Banded Hamstring Leg Lock lockouts

20 backburns

30 scorpions

20 deadbugs

20 birddogs

3 rounds

10 single leg glute bridge per leg

1:00m elbow plank (or attempts)

10 alternating t-pushups

Weightlifting

Deadlift (spend 15 minutes finding 5 rep max deadlift)

https://youtu.be/op9kVnSso6Q

Conditioning

Metcon (Time)

3 min AMRAP

Pull Ups Rx or Chest to Bar Rx+

then right in to-

3 Rounds

50 DU

30 Wall Balls

record pull up reps in comments, score overall total time

18 minute time cap

Tags: