Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

2 rounds

200m Run

50′ walking lunges

10 yoga push ups

12 total dead bugs

12 total bird dogs


Mobility WOD Front Rack (No Measure)

Front Rack banded mobility stretch

Wrist stretch on floor

front rack stretch each side with barbell on rack


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


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!