CrossFit Friday


Murph MONDAY 10am
FREE FOR EVERYONE and everyone you know!
Will not count against class limits

CrossFit Millard – CrossFit

Dynamic Warm Up

Warm-up (No Measure)

Foam roll and look cool

LaX shoulders

Barbell forearm and bi-tri smash and floss

Hand and wrist mobility

Lizard stretch

500m row or 2:30m cap

100′ walking lunges

30s handstand hold

10 sa kneeling overhead press

10 per arm 3121 tempo


Front Rack Lunge (5 sets 4-8 reps)

from the rack

reps are per leg.

So 8 to 16 total steps


Metcon (Time)

4 rounds

Rx+ 1 bar muscle up or Rx 3 c2b or 5 pu or 5 ring row

9 box jumps Rx 24/20 Rx+30/24

15 wall balls Rx 20/14

21 Rx double unders

14 minute time cap

Jumping pull ups allowed 10 reps

scale double unders to tuck jumps rather than single unders, perform same amount of reps as double unders

If you can perform some double unders, try for 30 seconds then perform tuck jumps for remaining reps of incomplete double unders
tuck jump demo