Workout of the Day

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball Shoulders Mobility Banded Elbow Circles 10 each direction 10 star pulls 10 band press aparts 10 floor ITY Warmup 300m Row 50′ walking lunge with stretch reach 2 rounds 5… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) Foam Roll legs and shoulders Wrist stretch Track Warm up 3 rounds 15-20 each Leg swings Running cadence 50′ quarter squat 10 down dog toe reach Barbell technique Weightlifting Squat Clean and Jerk… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball Quads and shoulders 30s Twisted Cross 1m Lizard Stretch Wrist Stretch 10 arm rotations 10 elbow rotations 10 wrist rotations 10 air squats 20 burpees as quickly as possible Hang… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll 2 rounds shoulder warmup 3 min Rowing easy pace 3 rounds 5 push ups 5 matador dips 10 sec single leg wall sit per leg Weightlifting Landmine Press (5-5-5-5 per… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll legs and back Warmup 10-15 Leg Swings Front and Side (per leg) 10-15 Hip Circles (both directions) 50′ lateral quarter squats 25 Air Squats Accessory Work 3 rounds 6-8 Lateral… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Metcon (No Measure) Foam Roll Pec Minor mobility 10 backburns 400m Run 3 rounds 6-8 Zottman Curls 5 strict wide push ups 5 chainsaw rows Weightlifting Wide Grip Bench Press (3-3-3-3) Metcon Metcon (Time) 4… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lacrosse Ball Shoulders and Traps Banded Bully Stretch Banded Shoulder stretch Tricep Stretch 400m Row 50′ walking lunge with twist 50′ walking SL toe touch 14 dead bugs 14 bird dogs Weightlifting… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll legs and shoulders Banded Hip and ankle mobility Band arm and tricep mobility 3 rounds 15 plank jacks 10 mountain climbers 15 sec wall sit with kb 5 kb goblet… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Glutes, hamstrings and quads Banded Hamstring Floss 2 rounds 8 back burns 8 star pulls 8 band press aparts Warmup 200m Run 10 yoga push ups 10 wall balls 20… Read more »