Monday CrossFit

Announcements

Happy Holidays! Have you thought about giving the gift of fitness this year? Gift Memberships are available!

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

10 Air Squats

10 Spiderman Lunges

20 Lunge with reach

Mobility

Warm-up (No Measure)

Couch Stretch

Active Pigeon

Low Lunge Hip Rotations

Bands

Weightlifting

Back Squat (6 sets of 3 reps)

work between 70-85% of max back squat

Metcon

Metcon (Time)

3 rounds for time

10 Hand Release Push Ups or 5 HSPU

8 Burpee Box Jump Overs

8 Deadlift Rx155/125 Rx+ 225/185
Hand Stand Push Up Options

HSPU: Hand Release Push Ups, Handstand Wall Kick Ups and 2 sec, Pike Box HSPU

Tags: