Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

Glute and QL LaX Ball wall smash legs up

Wrist stretches

Dragon stretch 1min /side

General Warmup

2 rounds

20 squat jumps

30s Hollow hold

20 scorpions

10 bird dogs

10 dead bugs

1 wall walk

Weightlifting Warmup with coach


Rx: Power Clean (10m emom 2-4 reps)

Rx+: Clean (EMOM 10m 2-4 reps)


Metcon (Time)

4 rounds

1 rope climb

20 burpee to plate

20 DU’s

15 pull ups

15 minute time cap


1 rc = 1 floor pull+1 foot clamp leg press over bar


2 floor pulls

20 DU= 20 attempts OR 40 SU

Pullups may be any style, jumping pull ups off box is allowed for scaling. Ring rows if jumping pullips not possible