Monday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Foam Roll

Dragon Stretch 1m per side

15 deadbugs

15 scorpions

200m Run

50′ toy soldiers

50′ lunges w/ reach

15 air squats focusing on positioning

Weightlifting

Back Squat (5-5-5 then 1.1.1.1.1-1.1.1.1.1)

3 sets of 5 reps

2 sets of 5 heavy singles with up to 10-15 sec rest between reps

record heaviest weight

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 wall walks

30 double unders

4 turkish getup (2R/2L)

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