Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

Lacrosse Ball Glutes, low back/hips

Dragon Stretch 1 min side

General Warm up

200m Run

10 windmill

50′ toy soldiers

50′ lunges with overhead reach

50′ inch worm

50′ reverse lunges

50′ walking single leg deadlift

Specific Warmup

20 banded good morning

Lying Hamstring Curl 30-50 reps

Warmup with barbell


Block Pull (3-3-3-3-2-1)

block pull is a deadlift from “blocks” which elevate the bar off the ground. Perform from about 4″ off the ground, off of 45lb bumpers (45lbs are 3 3/4 high)

Bar should be just below or at the knee when loaded, compared to mid shin when pulling from the floor. Adjust height as necessary

May use straps if you have them. Hook grip not required, however no mixed grip


Metcon (Time)

5 rounds

12 American Swings Rx 53/35

200m Run

50 plank jacks
plank jack demo video