Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll Legs

Banded Ankle Mobility

Banded Hip Mobiity

10/side Cross Chops

10 Goblet Squats

10 Alternating Goblet Lunges

5/5 Single Arm Kettlebell Floor Press
Cross Chop Demo

Weightlifting Superset

Warm-up (No Measure)

10 Empty Barbell Good Morning

5 Empty Barbell Back squats

A1: Back Squat (8-6-4-2)

record all set weights in comments, and score the last set of 2 reps

A2: Floor Press (6-6-6-6)


Metcon (Time)

4 rounds for time

25 butterfly abmat situps

20 alternating dumbbell snatch

20 pushups

50 Single Unders or 25 DU’s

15 minute time cap


Hollow Body Ups on floor (50)