Workout of the Day

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Lacrosse Ball Posterior Shoulder 400m Run 50′ lunge with reach and twist 15 face pulls with 2 sec hold 15 sa lat pull downs 15 sa lat press downs 15… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Lats and back Wrist Stretch Pec Minor Release 10 back burns with plates 10 halos 20 scorpions 10 bird dogs with plates Warm Up 12 burpees quickly 50′ lunges with… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Quads, Glutes, Hamstrings Glute Activation 1:00m Bent hang with flat back 10 side plank clam shells 10 Donkey Kicks per leg 10 Hip Thrust with plate Warmup 400m Row 10… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll sore areas Twisted Cross Stretch 45s /side Lizard Stretch 45s /side Warmup 400m Run 3 rounds 50′ farmers carry 10 DB Hammer Curl Accessory Work A1: Reverse DB Fly (5… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Hamstring Floss Lockouts with band Banded Good Morning 300m Row 5 burpees 10 hollow rocks 10 straight leg situps Powerlifting Deficit Deadlift (5-5-5) Conditioning Metcon (Time) 800m Run with a… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll, back and quads Wrist Stretch Couch Stretch 3 rounds 30 sec each Push Ups Ring Rows or pull ups Situps Air squats rest 1:00m Weightlifting Squat Clean Thruster (10 min… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Discuss which variation of burpee you like the most 3 rounds shoulder warmup 5 min Row/Bike/Jog very easy pace 3 rounds 10 sec sorenson hold 20 sec elbow plank 30… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Metcon (No Measure) Foam Rolling, then keep them out 8 side plank clamshells per side Boxes out Box Pigeon Stretch Hamstring Floss on Box with roller 20 leg swings side/front r/l Warmup 200m Run -then-… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball low back and glutes 400m Row then 20 scorpions 20 glute bridge 3 sets four way lunge matrix 20 torso rotations 10 standing leaning hip touch Weightlifting Deadlift (EMOM 10,… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball shoulders and glutes Twisted Cross Lizard Wrist Stretch Warm up 300m Row 3 rounds 5 Dive bomber pushups 10 med ball slams 10 lateral slams Skill & Technique Metcon (No… Read more »