Announcements
CrossFit Millard is CLOSED Thursday
OPEN GYM with special workout Black Friday hours 9am-12pm
Saturday Open Gym 9-11am
CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll 5 Min
250m Row
2 Rounds
With Dumbbells
50′ Farmer Carry
6/6 Half Kneeling DB Press
5 DB Thrusters
Front Rack and Shoulder Mobility
Leg Swings
Weightlifting
Front Squat (5-5-5-5-3)
Rest up to 2:00m between sets
Beginner 5 sets of 8-10 reps
WOD
Metcon (Time)
4 rft
10 Barbell Deadlift Rx 185/125 Rx+ 225/155
3 wall walks
6 DB Power Snatch each arm
30 SU or rx+ 15 DU’s
15 min time cap
