Tuesday CrossFit

Announcements

Happy Holidays! Have you thought about giving the gift of fitness this year? Gift Memberships are available!

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

100 Double Unders or 200 Single Under Jump Rope Practice

Lunge with Twist

Backward Lunges

Mobility

Warm-up (No Measure)

T Spine Mobility

Overhead Mobility

Weightlifting

2 Push Press + 1 Split Jerk (5 sets 2+1)

Off Rack

Every 2:00 minutes for 10 minutes

Metcon

Metcon (Time)

3 Rounds for time

10 Wall Balls 20/14

6 Rig to Window sprints

10 SA Dumbbell Rows each arm

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