Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Lacrosse Ball Shoulders and back and glutes

ITY Drill

30s Plank Hold

3 rounds

5 mb cleans

5 mb thrusters

5 wall balls


A1: DB Bench Press (4 sets 8 reps)

Rest as needed between superset exercises

A2: Chainsaw Row (4 sets 6 reps each arm)


Metcon (Distance)

For Max Meters

Row 1 minute

Rest 1 minute

Row 2 minutes

Rest 2 minutes

Row 3 minutes

Rest 3 minutes

Row 2 minutes

Rest 2 minutes

Row 1 minute

17m total Duration