Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Lacrosse Ball Shoulders

Mobility

Banded Elbow Circles 10 each direction

10 star pulls

10 band press aparts

10 floor ITY

Warmup

300m Row

50′ walking lunge with stretch reach

2 rounds

5 pull ups or ring rows

5 push ups

5 straight leg situps

OH Squat Prep and practice with PVC

Weightlifting

Overhead Squat (3-3-3-3-3)

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 wall balls 20# 10’/ 14# 9′

10 pull ups

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