Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Mobility: Legs

Kb quad/calf/ hamstring smash

Outside Warm Up

50m jog

50m power skip

50m jog

50m carioca

50m jog

50m high knees

50m butt kicks

50m sprint

Inside

Overhead mobility

wrist mobility

review push jerk

Weightlifting

EVEN: Push Jerk (EMOM 10– 3- 6 reps)

DBs may optionally be used

ODD: Metcon (Weight)

Pull Ups 3 reps
may use bands, or ring rows. no jumping pull ups

Conditioning

Metcon (4 Rounds for time)

4 rounds

Rx Workout

12 cal Assault Bike

9 Shoulder 2 oh 115/85

6 box over burpee 24″/20

Rest 2:00

Rx+ Workout

24 cal AB

18 Shoulder 2 oh 135/105

12 BOB 30″/24

Rest 2:00

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