Tuesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Quad barbell smash

1 round shoulder warmup

1m frog stretch

10x fire hydrant per side

Warmup

at a slow pace

20 wall balls, 3 burpees every 5 wb

50′ lunge with overhead reach

Split Jerk footwork

Weightlifting

Split Jerk (1.1.1-1.1.1-1.1.1-1.1.1)

3 rep clusters

rack it and rest 20 sec between reps

rest 3:00m

x4

Conditioning

Metcon (AMRAP – Rounds and Reps)

12m AMRAP

8 box jumps with step over 20″

200 feet farmer carry

30 double unders

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