Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)


Foam Roll

Lacrosse Ball Back and shoulders

1m Dragon Stretch

Ab smash with barbell thoracic mobility

Wrist Stretch

3 rounds shoulder mobility

5 Shoulder circles

5 wall slides

5 vertical raise

5 elbow 90 ext rotation

Warm up

250m Row

100′ single leg two touch

10 leg swings lateral

10 leg swings forward

5 thoracic rotations

10 toe hip sky touches

5 cossack squat

10 air squats


Front Squat (3.3-3.3-3.3-3.3)

Rest 15-30 sec between clusters

Rest 3:00 between sets


Metcon (Time)

4 rounds for time

6 strict pull ups

9 push jerk

21 ab mat situps



Rx 95/65

Rx+ 135/105

Pull ups Scaling

Dumbbell Rows

Ring Rows

Banded Pull ups (minimal bands)