Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Lacrosse Ball Glutes

facepulls x10

external rotation 10/arm

band pull aparts: back of hand against band on the inside

30s elbow side plank a side

50′ Banded Lateral Walk

20 banded air squats

50′ walking lunges
banded air squats

https://youtu.be/8Hkf-t7DVOg

Weightlifting

Front Rack Lunge (5 sets 20′ walking)

options:

dumbbells or medball

WOD

Metcon (Time)

5 rounds for time

20′ DB FR Walking Lunges

10 DB Burpees

20′ DB OH Walking Lunges

10 DB Thrusters
db burpee demo

https://youtu.be/L_QjiZGhZcM

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