Monday CrossFit

CrossFit Millard – CrossFit


MB: Warm-up (No Measure)

Foam Roll glute and hamstring floss

KB leg and thigh smash

KB Handle floss hip flexors


WU: Warm-up (No Measure)

Row 250m

50′ 180 air squats

50′ walking lunges

50′ glute kicks

50′ front leg swings

50′ bear crawl


A: Back Squat (5-5-5-5-5)


Metcon (AMRAP – Rounds and Reps)

3 rounds

in teams of two or three

Part A:

1000m row

Part B:

4 min AMRAP

5 pushups, 5 air squats, 5 situps

Two people: add 5 wall balls

If team of three:

Part C:

4 min AMRAP Wall balls

rotate when person A is off the rower

Score is from part B
If no partner,

3 rounds

A: 1000m row

rest 30s

B: amrap 4 minutes

rest 30s

C: 2min AMRAP

rest 30s