Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Low Lunge Active Mobility

3 Rounds

100m Row

50′ standing broad jump

10 total alt Sledge Hammer to double mat

50′ walking lunge

50′ single arm waiters walk with dumbbell

Mobility

Warm-up (No Measure)

banded front rack stretch

wrist stretch

Weightlifting

Hang Power Clean (emom 8 x 3 reps)

EMOM 8

3 reps per minute

pick a weight and stick with it

take 5 minutes to find weight
record emom weight

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

with Kettlebell

25′ Suitecase Carry Right Hand

25′ Suitecase Carry Left Hand

8 Goblet Squats

8 push ups

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