Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Couch Stretch

Warmup:

25 air squats

50′ lunges

50′ 1/4 squat lateral walk

10 side plank clam shells each side

10 side lying straight leg raise per side

Weightlifting

Conditioning

Back Squat (3-3-3-3-3)

tempo 4121

4 sec down

1 sec hold bottom

2 sec rise up

1 sec top

You will lift less weight than regular 5 rep back squat

Beginner: 5 sets of 5 reps 30X1 Tempo

Metcon (Time)

3 rounds for time

90s rest between rounds

20 Wall Balls

10 Burpee Box Jump Overs

50 SU’s or 25 DUs

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