Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll Shoulders and Back

1 min Lizard Stretch per side

30s Twisted Cross per side

10 toe hip sky stretch

10 side plank rotations

Warm up

300m Row

20 jumping jacks

10 air squats

Warmup for Overhead Squat


Overhead Squat (4-4-4-4)

rest 2:00m between sets or as needed


Metcon (Time)

For Time

12 Thrusters

12 Toes to Bar

9 Thrusters

9 Toes to Bar

6 Thrusters

6 Toes to Bar

3 Thrusters

3 Toes to Bar

Rx 95/65

Rx+ 115/85