CrossFit Tuesday

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll and Floss

Any order

200m Row

Point .25 mile bike

2:00 DU or SU Jump Rope

6 reverse hypers on bench or GHD

As a group

Banded Overhead press

Banded Star Pulls

Weightlifting Superset

Arnold Press (6-6-6-6)

Metcon (No Measure)

Box Dips 4 sets x6 reps

Rx+ option Ring Dips 4×6

No ring dips unless you display proficient box dip
use legs for assistance, deep dip, elbows in, shoulders externally rotated

Conditioning

Metcon (Time)

3 rounds for time

400m Shuttle Run (100×4)

8 tire jump inside/outside

50m Suitcase Carry
form a line on one side of tire, and cycle through line until you do 8

then grab your dumbbell and take it for a walk

Tags: