Monday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll Lats and Back

Lacrosse Ball Posterior Shoulders

Lizard Stretch

Twisted Cross

Shoulder Warmup and Mobility

200m Run

2 rounds

5 pull ups

5 push ups

5 air squats

Split Jerk Foot work drills

PVC Movement Prep


Split Jerk (5 rounds Every 2:00m 5 reps)

power clean from floor


Metcon (Time)

3 rounds

200m Run

15 strict press Rx 45/35 Rx+ 75/55

10 pull ups

strict press from the floor