Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Explain proper overhead positioning

Overhead Lacrosse Ball Mobility

Banded Overhead Mobility

10 breath plus brace

5 db pc + pp

50′ waiters walk/ farmer carry

25′ DB OH walking lunge

2/2 Turkish Get ups

Weightlifting

Push Press (6 sets of 3 reps)

3 seconds to lower

tempo 31X1

elbows in front from front rack

Conditioning

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Box Dips option

I recommend guys95-115/ gals 55-75 for most athletes

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