Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll Quads and Hamstrings

Bands: Hips and ankles

Couch Stretch

General Warmup

50 jumping jacks

30 windmills

50′ lunge with rotation

15 air squats

Specific Warmup

15 barbell only back squats, no tempo


5 temp back squats at 30X1


Back Squat (5 sets 3 reps from 50%-70% building)

Tempo 30X1

High Bar

Focus on tempo and posture under moderate weight


Metcon (3 Rounds for reps)

Partner workout

3 Rounds For Time


A) 500m Row or 2:00

B) AMRAP – 2:00m

– 5 Push Ups

– 5 Ab Mat Situps

– 5 Air Squats


A) 500m Row in less than 2:00m

B) 2:00m AMRAP

– 5 HSPU

– 5 Toes to Bar

– 5 Front Squats 135/85

REST remaining until partner completes
Score Part B