Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll or LaX shoulders

Shoulder Circles

Wrist circles

Elbow circles

10 sa lat pull down

Side bend tricep stretch

3 rounds

1 hs hold or walk 10 ft

5 db Z press

15 situps

10 Hammer curls

Weightlifting

Shoulder Press (4 sets 3 reps)

2m rest

Metcon

Metcon (Time)

For time:

400-meter run

100-meter farmers carry

800-meter run

100-meter farmers carry

400-meter run

Use Heavy DB or KB 53/35lbs

15 min time cap

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