Monday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

200m Run

50′ Bear Crawl

50′ Crab Walk

50′ Spiderman

Accumulate 30 sec Elbow Plank Hold


10 clam shells

10 glute bridge

10 air squats

Warm-up (No Measure)

Squat Therapy Session

8-10 minutes

wall facing

Weightlifting Superset

Back Squat w/ Pause (5×4)


Pause 3 secs in the hole

slow and controlled down

Batwing Rows (5×6)

5×6 reps

light weight only

quality very important

scapula strength

bench elevated on two 45lb bumpers


Metcon (AMRAP – Reps)

Tabata Jump Rope

4:10 time

20secs DU or SU

10 seconds rest
score total reps

Coach Note: Need time of 8:20 at least before end of class

Metcon (AMRAP – Reps)

Tabata American KB Swings

4:10 total time

20 sec work

10 sec rest