Monday CF

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll legs

Box Hamstring floss

Box Pigeon

Box Ankle/Calf Roll

Box Hip Extension

3 min Aerobic

row, bike, walk/jog

2 rounds

10 ab mat situps

10 push ups

10 air squats

10 ring rows

Weightlifting

Back Squat (5 sets 5 reps)

rest 2:00m

Metcon

Metcon (4 Rounds for reps)

Rx Workout

4 rounds

1m amrap Box Jumps 24/20

1m amrap Ab Mat Situps

1min rest

Rx+ Workout

4 rounds

1m AMRAP Box Jumps 30/24

1m AMRAP Toes to Bar

1m Rest

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