CrossFit Monday

CrossFit Millard – CrossFit

Mobility

WU: Warm-up (No Measure)

300m Row or 10cal bike

Hamstring Monkey Bars of Death hamstring floss

Banded Hamstring/knee extensions

Kettlebell quad smash

Bonesaw

10 dead bugs

10 bird dog

10 scorpions

10 single leg glute bridge

6/6 clamshell

15 air squats

15 good mornings with pvc or barbell

Weightlifting

A: Back Squat (ascending sets 4-6-8-10-12)

rest up to 3m btwn sets

Conditioning

Metcon (Time)

4 rounds

400m Run on Reverse track

10 deadlift Rx 135/105 Rx+ 185/135

8 push ups

20m cap

Scaled

200m Run

5 deadlift 75/55

4 pushups

10m time cap

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