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)
300m Row
2 rounds
with one KB
6 goblet squats
6 goblet lunges
8 russian swings
50′ suitcase carry
Mobility
Warm-up (No Measure)
Couch Stretch 30s /side
Hip Mobility with bands
Calf and Quad smash with kb
Strength
Heavy Back Squat (5×2)
Beginner 5×6 reps, moderate load
Conditioning
MAP 1: Metcon (AMRAP – Reps)
20 rounds
30 secs Work
30 sec Rest
Maintainable Pace
Exercise rotation
1. Russian KB Swings Rx 53/35 Rx+ 70/53
2. Burpees
3. Standing long jumps
4. PVC Air Thrusters
Score is total reps completed
Every 10 reps put down a poker chip
Set clock intervals 20 rounds
:30 for set 1
:30 for set 2 (r)
