Friday CrossFit

CrossFit Millard – CrossFit


Metcon (No Measure)

Foam Rolling, then keep them out

8 side plank clamshells per side

Boxes out

Box Pigeon Stretch

Hamstring Floss on Box with roller

20 leg swings side/front r/l


200m Run


2 rounds

6 prisoner box step ups

30 sec prisoner wall sit

6 lateral box step ups

30 sec elbow plank


Front Rack Step Ups (4 sets of 6 reps (3R/3L))

20″ box for everyone

add weight as required

If 20″ is too high, step up to a 12″ jerk block



Metcon (Time)

4 rounds

6 pendlay row

15 push ups

20 air squats

rest/walk 1:00m
Take 5 minutes to build to a quality 6 unbroken reps Pendlay row to determine your weight for the workout

Pendlay Row