Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll Lats and Shoulders

1 round of shoulder prep

10 band press aparts

10 band pull aparts

30 sec elbow plank with band pull apart

1m couch stretch per side

10-15 leg swings front and side

3 rounds lunge matrix 1 rep per leg each direction for 3 rounds

General Warmup

400m Run

Overhead Squat Technique Work
shoulder prep

lunge matrix


Overhead Squat (3-3-3-3-3)


Metcon (Time)

4 Rounds

12 American Swings Rx 53/35 Rx+ 70/53

12 Wall Balls Rx 20/14

12 Push Ups