Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Foam Roll Quads and Hamstrings

Couch Stretch

Hamstring Floss

Banded Squats x10-15

2 rounds

5 glute bridge

5 push ups

50′ walking lunges

20 single unders

warmup back squats

10 barbell only back squats

Weightlifting

Back Squat (4 sets 10 reps)

50% 1 rep back squat across

tempo 30X1 focus on technique and reaching below parallel depth

Conditioning

Metcon (Time)

5 rounds

10 floor press Rx 95/65 Rx+ 135/85

10 barbell hip thrust

30 du or 60 su jump rope
substitue db floor press

bodyweigth glute bridge

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