Announcements
CrossFit Millard is CLOSED Thursday
OPEN GYM with special workout Black Friday hours 9am-12pm
Saturday Open Gym 9-11am
CrossFit Millard – CrossFit
Mobility
Metcon (No Measure)
Foam Roll Quads and Posterior 5 min
Warm-up
Warm-up (No Measure)
Foam Roll Lats to Triceps both sides
Overhead mobility with bands
1:00m skipping
1:00m plank
3 Rounds
With a bumper plate
Walking Lunges
Waiter Walk
Double Arm Overhead Carry
10 Squats
Weightlifting Superset
A1: Push Jerk (3-3-3-3-3 (5×3))
rest 1 min
A2: Bumper Plate Bent Over Row (5×6)
Rest 2min
Conditioning
Metcon (AMRAP – Rounds and Reps)
Buy In
500m Row
8 min AMRAP
5 push ups Rx+ Deficit PU
5 situps Rx+ Toes to Bar
5 air squats Rx+ DB FR Squats
10 lunges Rx+ DB FR Lunges
