Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

250 Row

Wrist Mobility

Bear Crawl 50′

Power Skip 50′

Crab Walk 50′

With Partner

20 total Med Ball Chest Pass 20′ apart 20/14

Weightlifting Superset

A1: CGBP Close Grip Bench Press (5-4-3-2-1)

A2: GHD Hip Extensions (5×8-10)

https://youtu.be/7X075Hrl5lE

Conditioning

Metcon (Time)

For Time

5 Cal Assault Bike

Then,

3 Rounds

4 Hang Power Snatch

Rx 95/65 Rx+ 115/85

8 Lateral Jump over PVC 24″/20″

8 Ab Mat Situps

Finisher

10 sec Sprint Assault Bike

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