Monday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll back quads and hamstrings

Couch Stretch 1m side

10 fire hydrants per side

10 dead bugs

10 scorpions

300m Row

15 air squats

10 push ups

10 ring rows

10 situps

Weightlifting

Back Squat (5 reps every 2:00m for 5 rounds)

Metcon

Metcon (Time)

10 rounds

5 ground to overhead

5 burpees

Rx 95/55

Rx+ 135/85

scale weight to ability

13 min time cap

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