Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Row or Bike for 2:00m

Walking Lunges


SL Glute Bridge

Elbow Bridge Clamshells

Hip Distraction Bands

Banded Couch Stretch


A1: Back Squat (3 sets of 5, then 2 sets of 1.1.1)

Beginner 5 sets 5 reps

Intermediate Lifters:

assuming your form is good:

1.1.1 should be a challenging weight. the period means to rack the bar and rest 10-15 seconds to recover. This should be a weight that you may only get for 1-2 reps if you tried during a set. This is volume building for eventually squatting this weight for multiple sequential reps.

If you feel you could do more than 2 or 3 at this weight, go heavier if you are comfortable.

A2: Bicep Curls (5 x 12-16 alternating)


B: Metcon (Time)

5 rounds

300m Row

30 du/ attempts or 60 singles

10 hand release push ups or Rx+ 5 HSPU

10 abmat situps Rx+ 8-10 GHD Situps to parallel