Friday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

30 air squats

30 total walking lunges

30 push ups

30 abmat situps

10 per side Dead Bugs

10 per side Bird Dogs

Bench Reverse Hyper 10 reps


CGBP Close Grip Bench Press (5×5)

15 minutes

record top weight of the day for 5 reps


Metcon (No Measure)

Man the Battle Stations!

15 min 1 min per station

1: Slam Balls

2. American Kettle bell Swings

3. Med Ball Cleans

4. Row

5. DB Push Press
constant work, rest as needed but try to stay moving at a sustainable pace

Cool Down

Warm-up (No Measure)

Couch Stretch 30 sec/side

Dragon Stretch 30 sec/side