Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 air squats

50′ bear crawl

10 backwards lunges

5 pike pushups

Weightlifting

SDHP (EMOM 10 – 5 Reps)

Sumo Deadlift High Pull

5 reps each minute for 10 minutes

Rx 75/65 lbs

stay with weight whole time

Conditioning

Metcon (AMRAP – Reps)

AMRAP 20

4 tire flips

800 m Run (2 laps)

20 minute time cap

half class start of flips, half on run

large tire can use partner
scoring: total reps of tire flips completed

Workout Alternative:

4 Slam Ball over shoulder

800m Row

score is reps for slam ball over shoulder

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