Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

300m Row

3 rounds

10 dead bug

10 bird dog

10 scorpions

10 lying knee raises

Banded Hip Mobility

5-10 air squats

Weightlifting

Back Squat (establish a new 1RM)

try to finish by adding at least 5 lbs over previous back squat PR

Beginner

5 sets of 5 reps

Metcon

Metcon (No Measure)

3 rounds for quality

assault bike 2 min

5 burpees

Row 2 min

5 burpees

200m Run

5 burpees

rest as needed

moderate pace, not a test.

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