Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

WU: Warm-up (No Measure)

Foam Roll Quads, Glutes and Hamstrings

Banded Hip Mobility

Row 300m

10 air squats

10 alternating single arm DB front squats

Weightlifting

A: Back Squat (6 sets 5 reps)

1RM %: 60-65-70-75-77-80

rest as needed

30X1 tempo

Conditioning

B: Metcon (Time)

For Time

Rx

5 rounds

5 wall balls 20/14 10’/9′

50 single unders

5 double unders (attempts)

Rx+

5 rounds

10 wall balls 20/14

50 double unders

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