Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Lacrosse Ball Scapula

Standing YTW 8-10 reps

Banded Front Rack Stretches

50′ walking lunges

50′ inchworms

50′ bear crawl

Weightlifting

A1: Front Squat (5 sets 4)

65-70% 1RM

Tempo 32X1

A2: SA DB Bench Press (5 sets 4/4 reps)

single arm bench press
tempo 3131

WOD

Metcon (AMRAP – Reps)

4 rounds

10 calorie Assault Bike

1:00m AMRAP Rx Single or Rx+ Double Unders

10 calorie Row

10 Burpees
score is your top set of reps on SU or DU for 1:00m

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