CrossFit Monday

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

EZ 2:00 min Row or 2 min Bike

50′ Samson walking lunge

KB Quad and Calf Smash

Couch Stretch

Band Hip Mobility and Distraction

Banded Pigeon

30s-1:00m low squat hold with movement

10-15 air squats

Weightlifting

Back Squat (5-5-4-3-3)

Tempo 30X1

Conditioning

Metcon (Time)

4 rounds

12 box jumps 24/20

8 Burpees

250m Row

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