Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

100 single unders

50′ reverse lunges

50′ spiderman crawl

Overhead Mobility

– Lacrosse Ball Scap

– Banded Overhead Mobility on Rig

Weightlifting

Split Jerk (5 sets of 3 reps, 3 set of 1 rep)

rest 1-3 min as needed

beginner

5 sets of 3 reps

intermediate

1 rep should be a tough lift, but not a max effort, unless you feel really good and form is maintained

blocks may be used and dropped each rep

Conditioning

Metcon (AMRAP – Reps)

3 rounds of

Fight Gone Bad!

1. Push Press 75lbs/55lbs

2. Assault Bike calories

3. Box Jumps 20″ box everyone

4. Power Cleans 75lbs/55lbs

5. Burpees

rest 1m between rounds

Score Reps

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