Tuesday CF

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Shoulder Mobility 2 rnds

Halos, snow angels

Reverse Grip bar hang 15sec

Leg swings

Warm up

20 man makers

10 Turkish getups

PVC or empty barbell warmup

Weightlifting

Clean and Jerk (10 EMOM 1 cj)

split jerks

Progressive weight

Metcon

Metcon (Time)

3 rounds

15 burpee to pull up bar 6″

500m Row or 20/15 cal AB

2m rest

Rx+

3 sets

15 burpee pull ups

25/20 cal Assault Bike

Rest 2 min

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