Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

Foam Roll Lats to triceps

Rib Smash with plate

Foam Roller wall slides

wrist mobility

YTW

Warmup

Row 300m

20 air squats

Weightlifting Superset

Shoulder Press (5×6-8 reps)

Tempo 2121

Demo Video

https://youtu.be/xe19t2_6yis

SA Dumbbell Row (6-6-6-6)

3×8 each side

weak arm first, match reps on good arm
Tempo: 4121

2 sec pull

1 sec pause hold

4 sec down

1 sec pause bottom

Conditioning

Metcon (Time)

5 Rounds for time

5 Hang Power Cleans Rx 95/65 Rx+ 135/105

5 Front Squats

10 Ab Mat Sit Ups

rest 1:00 minute
Alternative:

Dumbbell Cleans

Dumbbell Front Squats

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