Tuesday CrossFit


CrossFit Millard is CLOSED Thursday
OPEN GYM with special workout Black Friday hours 9am-12pm
Saturday Open Gym 9-11am

CrossFit Millard – CrossFit


Metcon (No Measure)

Foam Roll Quads and Posterior 5 min


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


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