Thursday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Quads, Glutes, Hamstrings

Glute Activation

1:00m Bent hang with flat back

10 side plank clam shells

10 Donkey Kicks per leg

10 Hip Thrust with plate

Warmup

400m Row

10 muscle up transitions on low rings

Weightlifting

Back Squat (5 sets 4 reps)

Metcon

Metcon (Time)

4 rounds

10 pull ups

20 double unders

20 Wall Balls

rest 1:00m

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