Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Dodgeball 15 minutes

When you get out, to get back in do these exercises.

1. 10 Air Squats

2. 10 Lunges in place

3. :15 sec plank hold

4. 10 push ups

excerises performed behind rig by TV’s

Weightlifting Superset

A1: Back Squat (5×4-6)

Tempo: 31X1

Lower for 3 seconds

Hold 1 sec in bottom

explode up

A2: Pendlay Row (5×4-6)

WOD

B: Metcon (Time)

3 Rounds for time

10 Med Ball Step Ups 20″

8 Over Ball Facing Burpees

6 Wall Balls

200m run with Med Ball

Rx 20/14 ball

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