Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Floss Lats with foam roller

1 min per side

move arms overhead in a pressing motion while flossing

Warm-up (No Measure)

200 meter Row or Half Mile Bike

24 Front Rack DB Lunges

20 DB Goblet Squats

10 SA DB Press per side

Weightlifting Superset

A1: Strict Press (2-2-2-2-2)


rest as needed

A2: Warm-up (No Measure)

Banded Shoulder External Rotation

10 reps per arm

elbow pinned in to the side

move forearm away from torso


Metcon (Time)

4 Rounds for Time

6 Turkish Get Up (3 per arm)

10 Push Ups

15 Knees to Elbows

20 Russian Step Ups 20″
15 minute cap