Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Run

50′ walking lunges

10 yoga push ups

12 total dead bugs

12 total bird dogs

Mobility

Mobility WOD Front Rack (No Measure)

Front Rack banded mobility stretch

Wrist stretch on floor

front rack stretch each side with barbell on rack

Weightlifting

Front Squat (5×3-5 reps)

tempo 30×1

3 seconds down slow and controlled

increase weight as needed

if you top out 5 reps easily go up in weight

Conditioning

Metcon (Weight)

EMOM 10 minutes

2-4 power cleans

increase weight as needed every minute
score is top weight of the emom

10 cal Assault Bike for time (Time)

10 Cal Assault Bike sprint for time

all out!

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