Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll before class

Lacrosse Ball Traps/Shoulders

Warm up

2 rounds

10 dead bugs

10 bird dog

5 squat jumps

5 ring dips

30s plank

Weightlifting

A1: Chest supported Barbell Row (4 sets 6-10 reps)

Control weight, no drops

A2: Box Jumps (4 sets Amrap for Max height)

Conditioning

Metcon (Time)

5 rounds

15 Wall Balls

12 AKBS 53/35 +70/53

5 UB DU +10 UB DU

18m Time Cap

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