Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

Foam Roll

Lacrosse Ball Delts and Traps

Shoulder Prep

Wall squat

CNS Warmup

20 deadbugs

20 birddogs

15 hollow rocks

300m Row

50′ of

Toy soldiers

Reverse lunges

Forward lunges with reach

PVC technique

Barbell warmup

Weightlifting

Metcon (Weight)

every 3 minutes for 7 rounds

1-2 hang squat snatch

2-4 power snatch

rest remainder and change weight

Conditioning

Metcon (AMRAP – Rounds and Reps)

5 min amrap

3 pull ups

5 push ups

5 air squats

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