Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Lats and Back

Lacrosse Ball Posterior Shoulders

Lizard Stretch

Twisted Cross

Shoulder Warmup and Mobility

200m Run

2 rounds

5 pull ups

5 push ups

5 air squats

Split Jerk Foot work drills

PVC Movement Prep

Weightlifting

Split Jerk (5 rounds Every 2:00m 5 reps)

power clean from floor

Metcon

Metcon (Time)

3 rounds

200m Run

15 strict press Rx 45/35 Rx+ 75/55

10 pull ups

strict press from the floor

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