Wednesday CrossFit


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 (No Measure)

300m Row

2 rounds

with one KB

6 goblet squats

6 goblet lunges

8 russian swings

50′ suitcase carry


Warm-up (No Measure)

Couch Stretch 30s /side

Hip Mobility with bands

Calf and Quad smash with kb


Heavy Back Squat (5×2)

Beginner 5×6 reps, moderate load


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)