Friday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Lacrosse Ball shoulders

Lat and tricep stretch

Overhead mobility

Warm up

500m Row

2 rounds

8 half kneeling press

10 lunges with oh stretch

50′ oh DB carry


Bear Complex (1 complex Every 90 seconds for 12 rounds)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
May increase weight after every 3 rounds

Rest 2:00m after 3 rounds


Metcon (Time)

5 rounds

8 toes to bar

5 shuttle runs 50′

8 pull ups

5 shuttle runs 50′