Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

400m easy jog/run

20 alt box step ups with dual db’s

20 alt db lunge steps

10 med ball squats

Weightlifting

Deadlift (5×3)

Performance 5 sets 3 reps

Fitness group: 5 sets :30sec AMRAP, Rest 2:00minutes

mixed grip

vertical shin on setup

different than clean

Conditioning

Metcon (Weight)

3 rounds

10 cal Assault Bike

15 S2OH

10 bar over burpees

rest 2:00 min

score s2oh weight

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