Friday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

Pre class Foam Roll

Lacrosse Ball Scapula, traps/delts/hips

Banded Shoulder stretch

2 rounds

30 single unders or 15 Du

50′ 180 air squats

50′ inchworms

PVC Burgener Warmup


Power Clean (6 sets 3 reps 1.1.1)

Power Clean practice, increase weight as desired

Power Clean demo


Metcon (Time)

4 rounds

5 deadlifts

5 front squats from floor

5 shoulder to overhead

5 Rx pull ups/jumping pullups/ring rows Rx+ Chest to Bar


Rx 95/65

Rx+ 155/105

Scale Pull ups as

Ring Rows/Jumping Pull Ups

17m Cap