Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Overhead Mobility with lacrosse ball (back and pec)

200m Run

50′ lunges oh reach

50′ leg swings

50′ reverse lunges

Workout warmup

Build thrusters up to Rx weight

practice double unders

5 sets of 10

Metcon

Metcon (Time)

27-21-15-9

Thrusters

Double Unders

Rx 95lbs/65lbs

Rx+ 135/85

Scaling

Dumbbell thrusters

Shoulder issues- Front Squats or back squats off rack

Double Under scale

2 singles and 1 double under attempt = 1 double under

Cool Down

Warm-up (No Measure)

Post workout stretching

foam roll

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