CrossFit Friday

CrossFit Millard – CrossFit


Warm-up (No Measure)

Any Order Circuit

1:00m Bear Crawl

250m Row

4 burpees

5/5 half kneeling db press

50′ each arm Waiters Walk


Warm-up (No Measure)

band overhead mobility

pvc passthroughs

ytw and trap 3 must be slow and under control

YTW 3 sets of 3 complex rest 15 sec

Trap 3 raise with 2.5 or 1.25lb change plate x 10 reps total

trap 3:


Power Snatch (10×3-6)

10 min EMOM 3-6 reps

shoot to rest about :20-30 sec each minute


Metcon (Time)

4 rounds for time 20 minute CAP

4 turkish getups

10 box jumps Rx 24/20 Rx+ 30/24

4 man makers

Cash Out – 10 cal Assault Bike hard sprint

you’ll need one kettlebell and two dumbbells, or one dumbbell if doing turkish getups with less than 26 lbs

Rx TGU 53/35 MM 25-30/15-20

Rx+ 70/53 MM 40-50/25