Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Lacrosse Ball hip and glutes

Couch stretch

Run 200m

3 rounds

5 Russian Swings

5 goblet squats

5 sa kb power cleans

Weightlifting

Back Squat (5×5 tempo 31X1)

3 min rest between hard efforts

Conditioning

Metcon (Time)

3 rounds

9 hang power cleans

15 box jumps

21 double unders, attempts or 42 su

Rest 2:00m or as needed

Hang Power Cleans at around 50%-60% 1RM pc

20m time cap

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