Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

50′ Walking Lunge with overhead reach

50′ lunge with rotation

10 leg swings in each direction

Test-

5 super slow air squats

Mobility-

Banded Hip Mobility

-Banded Pigeon

– Banded Lunge face and away from rig

-Lateral Hip Lunge

Retest-

5 Super slow air squats

5 slow clamshells per side

10 glute bridge

Weightlifting

Warm-up (No Measure)

For today’s weightlifting athlete may choose which squat variation they would like to perform or are capable of.

A: Overhead Squat (3-3-3-3-3)

B: Front Squat (3-3-3-3-3)

C: Back Squat (3-3-3-3-3)

D: Zercher Squat (3-3-3-3-3)

http://boxlifemagazine.com/the-zercher-squat-the-most-underrated-squat/

Conditioning

Metcon (Time)

4 rounds for time

15 box jumps Rx 24/20 Rx+ 30/24

10 wall ball Rx 20/14 10’/9′

5 pull ups

Rx with bands

Rx+ Unassisted
12 min time cap

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