Monday CF

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Glutes, calves, quads

First Rib Mobility

Medial Delt Smash on wall

Warmup

300m Row

3 rounds

5 half kneeling press

5 db pull over

5 db front squats

Weightlifting

Back Squat (8-8-8)

Metcon

Metcon (Time)

4 Rounds

10 Burpees

10/8 cal Assault Bike

7 Clean and Jerk Rx 135/85 Rx+ 155/105

Rest 2:00 min

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