Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll, casual conversation

Leg swings on rig

Twisted Cross

200m Run

3 rounds

50′ lunge with twist

5 push ups then hold plank for 15 sec

5 Half kneeling shoulder press


Bench Press (4 sets 5 reps)


Metcon (Time)

3 rounds

1 min Wall Sit Rx or Rx+ KB Goblet ws

100′ DB FR Lunges

200m Run

Cash Out

30 burpees

20m time cap

*DB FR Lunges can be done with Dumbbells or anything of weight, slam balls, medball, KB goblet or KB front rack, if we run short on dumbbells