Friday CrossFit

CrossFit Millard – CrossFit

Dynamic Warm Up

Warm-up (No Measure)

Pre Class Foam Roll Posterior

Lacrosse Ball glutes and high hip, 2m per side

50′ inchworms

50′ bear crawl

50′ spiderman lunge

10 waiters bow, slow and controlled

30-50 banded prone hamstring leg curls


Clean Grip Deadlift (5-5-5-5-5)

rest as needed


Metcon (5 Rounds for time)

5 rounds

2 tire flips Rx medium tire

100′ shuttle run

rest 2:00m
If using small tires 4 flips


Ring Support Hold (2 sets amsap)

performed on low rings

scale by adjusting rings lower and keeping feet on floor, performing a leaning plank, or other options as needed