Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Lacrosse Ball low back and glutes

400m Row

then

20 scorpions

20 glute bridge

3 sets four way lunge matrix

20 torso rotations

10 standing leaning hip touch

Weightlifting

Deadlift (EMOM 10, 1-3 heavy reps 40X1 tempo)

Lighter weight? AMRAP for 30 seconds

First 3-4 rounds are for warmup at light to moderate weight, focusing on tempo

Weightlifting

Metcon (Time)

3 rounds

15-10-5

American Kb Swings

Calorie Row

3:00m Rest

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