Workout of the Day

Friday CrossFit

Announcements 9AM FREE LABOR DAY WORKOUT 9AM IS THE ONLY CLASS MONDAY CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Hip Distraction Ankle Mobility Band Hamstring Floss Star Pulls Serratus Activation Arm,elbow,wrist rotations 3 rounds 10 sec reverse… Read more »

Thursday CrossFit

Announcements 9AM FREE LABOR DAY WORKOUT 9AM IS THE ONLY CLASS MONDAY CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Couch Stretch Lizard Stretch Twisted Cross Warmup 3 rounds 10 mb slams 5 wall balls 50′ oh med… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll 3 rounds 20 jumping jacks 5 push ups 10 straight leg situps Weightlifting A: DB Bench Press (4 sets 6/6 alternating heavy) https://youtu.be/knuCoNrWNQE if you go lighter on DB, perform… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Lacrosse Ball scap Shoulder Warmup Banded Bully Shoulder CARs https://youtu.be/CLWFwun1BfQ Scapula CARs https://youtu.be/EK0qnK2Z7JI 400m Run 10 burpees Skill & Technique Handstand Push-ups (practice 15 minutes) Metcon Metcon (Time) 3 rounds… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Mobility Lacrosse Ball Shoulders wrist stretch tricep stretch lizard stretch couch stretch warmup 400m Run 5 pull ups 50′ MB OH Lunge 10 MB Cleans Weightlifting Front Squat (4 sets 3 reps)… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll 200m run 10 burpees Practice Rope Climbs Skill & Technique Metcon (No Measure) Rope Climb practice 10min Metcon Metcon (Time) 5 rounds 100m gun walk 30 step ups 12″ 20… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Pec Ball Smash Warm Up 2-3 rounds 150m Row 50′ walking lunge 8 inch worms 10 deadbugs 10 bird dogs Weightlifting Bench Press (5 sets 5 reps) Conditioning Metcon (4… Read more »

Thurs CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball Scap and delts Banded Bully Banded OH Mobility 15 star pull aparts 10 serratus pull aparts 10 lying external rotations Wu at an easy pace 400m Run 4 sets of… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Quads 1 min Lizard Stretch 1min Couch Stretch Banded Hamstring Floss Hip mobility Lunge matrix Warmup 100 two feet single unders 50 right foot single leg single unders 50 left… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll 200m Run 2 rounds 50′ sl rdl walking 10 pushups 20 situps Weightlifting Landmine SL RDL (8-8-8-8-8 per leg) Demo https://youtu.be/u87t_DuYDOUcount only the plates on the bar and not the… Read more »