Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Row 200 Meters

then

10 explosive jump squats

10 walking lunges

10 reverse walking lunges

6 per leg lateral lunges

8 clam shells

8 glute raises

Strength

Back Squat (5-4-3-2-1)

Performance Programming:

Increase each set

rest 2:00-3:00 between efforts or as needed

Record Max Weight on last set

Fitness Programming:

5 rounds

:30 sec AMRAP Back Squat

Rest 90 seconds

Record weight and top reps in 30 sec in notes section

Conditioning

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
15 minute time cap

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