Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

Lacrosse Ball low back and glutes and shoulders

banded Wrist mobility

5 push up plus

Structural Strength

3 rounds

10 sec false grip ring hold

3 false grip ring rows

3 muscle up transitions

5 face pulls with light band

General Warmup easy pace

3 rounds

4 wall balls

4 burpees


A: Bench Press (4 sets 3.3- 3.3 – 3.3 reps)

Bench Press cluster sets

4 sets of 3 reps, rest 30 seconds, 3 more reps, rest 3:00m

Goal here is to finish your last set with your above or at PR 3 rep weight, and to perform it for effectively 6 reps.

Chainsaw row is separate from bench press. Not a super set. Note part B designator.

B: Chainsaw Row (3-6 per arm for 3 sets)

heavier than last time


C: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

5 box jumps with step down

5 american KB swings

Rx 53/35

Rx+ 70/53