Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Warmup

Foam Roll

Lacrosse Ball Shoulders

dynamic Shoulder activation warmup

300m Row

10 inchworms no push up in place

5 handstand kick ups

5 handstands with 5 sec hold

5 single arm half kneeling press each

5 thrusters

Weightlifting

Shoulder Press (3-3-3-3)

with barbell

optional:

may use dumbbells

Conditioning

Metcon (Time)

3 rounds with a partner

20 man makers

1000 meter row
Rx guys db 30-40

Rx Ladies 20-30

Man Makers is an AMRAP if you are not done after partner done rowing

If 20 completed before partner done rest remainder

Tags: