Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

WU: Warm-up (No Measure)

while waiting for bike and/or before: Foam roll

1:00 Assault Bike

50′ one DB OH one DB Suitcase carry

50′ farmers lunge

50′ Front rack carry

Mobility

Warm-up (No Measure)

Bands

front rack, legs

Weightlifting

Clean (3-3-3-3-3)

Alternatives:

Hang Clean or Power Clean

Beginner 6-8 reps hang clean

Dumbbell cleans

Dumbbell front squats

Metcon

Metcon (3 Rounds for reps)

3 sets

3 min AMRAP

8 Barbell FR Lunges (4R/4L)

8 Burpees

rest 2:00m

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