Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

glute and posterior floss and scrub

Low Lunge/Dragon Stretch 90s /side

https://youtu.be/8cY76SuqfPQ

2 rounds switch arms on 2nd round

SA Db Walking Lunge 50′

SA Db Deadlift 5/side

SA Db Power Clean 5/arm

SA Db Push Press 5/arm

Weightlifting

A1: Back Squat (7 sets of 3 reps)

Tempo 30X1

same weight all sets

work at 85%-90% 1RM across all sets after warmup set

Conditioning

Metcon (Time)

4 rounds for time

5 man makers

50 single unders or 25 du’s

5 pull ups

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