Saturday CrossFit Open Gym

CrossFit Millard – CrossFit


Warm-up (No Measure)

Spend 10 minutes on mobility

Working on areas that are sore from the weeks training

Play around with opening hips in a lunge position


1 round

Bike: 20/10 Tabata Program

use 20/10 button on Assault Bike

during 20 seconds: hard effort

during 10 seconds 20-30 rpm spin rest


Front Rack DB Walking Lunges

3 sets of 16 steps total

rest :90 sec

may increase weight between sets

These are for quality, and not max weight. Full ankle forward flexion, toes and heel on the ground, driving primarily off heel on way up. At no point should you be on your toes only.


Metcon (Time)

For Time

Row 1000 meters

rest 3:00

Run 800 meters