Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

WU: Warm-up (No Measure)

Foam Roll Lats and shoulders

Pec & Pec Minor

Banded shoulder mobility

Row 300m

2 rounds

50′ walking lunges

10 pushups

10 situps

10 air squats

Weightlifting

A1: CGBP Close Grip Bench Press (4 sets 5 reps)

A2: SA Dumbbell Row (4 sets 6 reps)

Conditioning

B: Metcon (Weight)

EMOM 5 minutes

3 tng power cleans

70% 1rm pc weight

C: Metcon (Weight)

Every 30 sec for 5 minutes

2 tng power snatch

@ 60% 1RM

D: Metcon (Weight)

EMOM 5 minutes

3 thrusters Rx 95/65

3 bar over burpees

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