Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

Happy Baby Stretch

One Leg over

Twisted Cross

Lizard Stretch

150 single unders

Sorenson Hold 30 sec

10 windmill

10 air squats

50′ single leg floor touch

Barbell Warmup

Weightlifting

Back Squat (5 sets 4 reps)

rest 2-3min between sets of a high intensity, or rest as needed

Conditioning

Metcon (Time)

8 rounds

20 DU’s

5 Pull Ups

5 Burpees

12 min time cap

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