Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

250m Row

3 rounds

Orange or Red Band

Shoulder Prehab

8R/8L Internal Rotation

8R/8L External Rotation

5 Face Pulls

Then with blue or green band

30 sec per arm tricep stretch

30 sec front rack stretch each arm with front squat

6-10 rig squats with bottom pause and hang out


Clean (5 rounds 60 sec amrap 2:00 rest)

Full squat clean is RX


Power Clean + Front Squat

Med Ball Clean

Dumbbell Clean


Metcon (5 Rounds for reps)

5 rounds of each station

2:00 work stations 1 min rest

AMRAP each exercise

1. Assault Bike Calories

2. Row for max meters

3. Back Squat 45/35

4. Russian Kettlebell Swings

5. FLR Plank Hold (max seconds total)

RX + options

Back squat 135/105

FLR with 25lb plate on back