Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll

Stretching

300m Row

8 wall deadbugs

50′ lateral monster walk

30s single leg glute bridge hold per leg

8 side plank clamshells

15 air squats

Weightlifting

Back Squat (3 reps eomom for 12 minutes)

building in small increments starting at around 70%

Metcon

Metcon (4 Rounds for reps)

4 rounds

15s max effort assault bike

then

3:00m amrap

3 power cleans

3 push press

3 push jerk

rest 2 minutes

Rx 95/65

Rx+ 135/85

score reps each round

Extra Credit

Plank Shoulder Taps (3min AMRAP)

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