Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Lacrosse Ball Pecs and back

Twisted Cross

1m Lizard Stretch / side

Warm up

200m Run

3 rounds

5 half kneeling db oh press

5 single leg db deadlift

5 goblet squats 32X1

Weightlifting

A1: DB Bench Press (12-10-8-6-4)

start lighter and get heavier along the sets

rest as needed between sets

A2: Turkish Get Up (2-2-2-2-2)

supersetted with db bench press

rest as needed until no longer fatigued

Conditioning

Metcon (Time)

Standard Rx Workout

3 rounds

500m Row

20 burpees

rest 3:00m

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