Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Preclass Nap Club – Members only

Foam Roll

2 minutes on Rower or Bike

Banded Hamstring Mobility

50′ swinging leg kicks

100′ Walking Lunges

10 Air squats

5 RLESS at body weight per leg

RLESS= Rear Leg Elevated Split Squat aka Bulgarian Split Squat


Bulgarian Split Squats (5-5-5-5-5)

Can be done with Barbell, KB or DB

Front Rack with Barbell preferred for most athletes

Article with Video

Demo with barbell


Metcon (Time)

4 Rounds

8 American Kettlebell Swings

8 Toes to Bar

8 burpees

200m Run

14m Time Cap