CrossFit Tuesday

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

3m EZ row

Glute and Low Back Lacrosse ball

10 clam shells

10 single leg glute bridge

30s flr plank

10 GHD Hip Extension

5 star planks per side

PVC Deadlift Overview

10 Banded Deadlift with bar

Weightlifting

Deadlift (7 sets of 1.1.1 reps)

RAN= rest as needed

Mixed Grip or Clean Grip OK

Options

Banded Deadlift

Chains

Metcon

Metcon (AMRAP – Rounds and Reps)

12m AMRAP

12 Wall Balls Rx 20/14

10 pull ups or jumping pull ups

Rx Chin over Bar Rx+ Chest to Bar

20 alternating Step Ups 20″ box
pull ups any style

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