CrossFit Monday

CrossFit Millard – CrossFit


Warm-up (No Measure)

Before class foam roll or until :03 on clock

These mobility exercises will help open up our rib cage so we can get a nice and high chest in the deadlift today and box jumps

T-Spine Smash with lacrosse ball

2:00 per each side of spine

Seated T-Spine Rotation

with PVC on back rack 20 rotations R then L with 10 sec hold on rep 20

Dynamic Warm Up

Dynamic Warm Up 1 (No Measure)

100′ Form Run

50′ butt kicks

50′ high knees

lunges with lateral t-spine rotation

100′ carioca in both directions

50′ walking hip rotations

50′ walking front leg swing

50′ walking back leg swing

50′ inchworm no pushup


Deadlift (3-3-3-3-3)


Metcon (Time)


Box Jumps 24″/20″

Double unders

(Single Unders 60-40-20)