CrossFit Monday

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

stretch

20 dead bugs

10/10 sideplank clamshells

:30s plank

30/30 side plank

300m row

50′ prisoner lunges

10 prisoner air squats

20 med ball axe chop

10 reverse med ball toss

The Chief Specific Warmup

5 min Emom

1 power clean

3 push ups

4 air squats

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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