CrossFit Monday

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Barbell Pec/Bicep/Tricep smash and floss

400m Run

5 burpees

20 russian twists

10 scap pushups

1m accumulation plank hold

Weightlifting

Bench Press (5-5-5-5-5)

rest as needed

tempo 32X1

3 sec lower

2 sec pause on chest

its likely you will bench lower weight at this tempo

recommended starting around 60%

WOD

Metcon (Time)

5 rounds

30 Double Unders

30 Lateral Ball Slams

10 Toes to Bar
Lateral Ball Slam

https://youtu.be/zlyMBWW8UvI

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