Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up

300m Row

10 alternating step ups 20″

10 push ups

10 air squats

10 box jumps

50′ walking lunges

Couch stretch

Box Pigeon Stretch

Bone Saw Calf Smear

Lacrosse Ball Glute Smash
Bone Saw:

Not the best video, but the idea.

https://www.youtube.com/watch?v=cncO-cKiwjY

LaX smash

https://youtu.be/H4nWPeyDfNM?t=25s

Weightlifting Superset

A1: Back Squat (5 sets 5 reps)

Challenge:

try to beat your last back squat performance by 5 pounds

A2: Farmer’s Carry (5 rounds 100 feet)

Perform between Back Squat Sets (superset)

May use dumbbells or kettlebells. Farmers Carry Handles are missing one set of clamps, supposed to be here this week. They use a non standard clamp.

Ignore that this guy is shirtless with snow on the ground outside!

Demo:

https://youtu.be/Tgi5SNDbBZQ

Metcon

Metcon (Time)

5 rounds for time

10 Box Jumps with Step Down Rx 24″/20″ Rx+ 30″

10 Mountain Climbers

10 Box Jumps

10 Push Ups

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