Workout of the Day

Tuesday CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Shoulder Mobility 2 rnds Halos, snow angels Reverse Grip bar hang 15sec Leg swings Warm up 20 man makers 10 Turkish getups PVC or empty barbell warmup Weightlifting Clean and… Read more »

Monday CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll legs Box Hamstring floss Box Pigeon Box Ankle/Calf Roll Box Hip Extension 3 min Aerobic row, bike, walk/jog 2 rounds 10 ab mat situps 10 push ups 10 air squats… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll 10 minutes Stretching 5 minutes 5 sun salutations Conditioning Metcon (AMRAP – Reps) Aerobic Capacity 45 minute AMRAP 250m Row 200′ Farmer Carry Rx 53/35 50 Single Unders 10 ab… Read more »

Friday CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Warmup Foam Roll legs and shoulders Lacrosse Ball Low Back and Glutes Lat stretch Banded Single Leg Lunges 200m Row 3 rounds 5 DB Burpees 10 prisoner lunges 10 hammer curls Weightlifting… Read more »

Thursday CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Banded Bully Mobility Banded Shoulder Mobility 350m Row 2 rounds 10 alternating T Pushups 10 air squats 10 ring rows Snatch Barbell Warmup Weightlifting Snatch plus OHS (EMOM 10 one… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll focus calves and ankles Lacrosse Ball Feet Ankle Mobility Warmup 200 m Row 25 jumping jacks 10 tuck jumps Double Under Skill Work with coach Skill & Technique 250 Double… Read more »

Halloween CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll shoulders and back emphasis Banded OH mobility Hip Mobility Warm up 3 rounds 5 mb cleans 5 mb standing press 5 mb floor throw 5 wall balls Strength Superset Floor… Read more »

Monday CF

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Glutes, calves, quads First Rib Mobility Medial Delt Smash on wall Warmup 300m Row 3 rounds 5 half kneeling press 5 db pull over 5 db front squats Weightlifting Back… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Change Plate Pec Minor Mobility Bumper plate ab smash 20 hollow rocks Warmup 10 burpees 15 air squats Strength Superset A1: Barbell Ab Rollout (5 sets 5 reps) https://youtu.be/VYZx-y8b9iU?t=1m33s A2:… Read more »