Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

rest 15-30 seconds between rounds

10 box step ups 20″ box

High knees

butt kicks

Carioca

Power skip

Warm-up

Warm-up (No Measure)

Bar only

10 reps back squat

determine depth of squat

full squat, box squat, bench squat, ball squat

Weightlifting

Back Squat (5×5)

5 sets of 5 reps

30X1 Tempo

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

400m Run

15 Russian KB Swings

Rx: Men 53# Women 35#

Rx+ option: KB 70# Men, 53# ladies

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