Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

A): Warm-up (No Measure)

3 rounds any order

:30 sec Bike

1 min lunges

1 min squats

1 min push ups
Bike: 1st round easy pace, 2nd round hard pace, 3rd round harder pace

when fatigued slow down to your easy pace RPM from 1st round

B): Warm-up (No Measure)

10 Hip Extension on GHD

Weightlifting

C): Clean Grip Deadlift (5×3)

5 sets

3 reps

rest 2:00m or as needed
15 min Time Cap

Conditioning

D): Metcon (No Measure)

3 rounds staggered start

Rounds are for QUALITY

15m sled drag (fence length)

8 burpees

15m Farmers Carry 53#/35#

rest as needed or between heats, start next round when sled available

sled weighs 35# plus plates
Quality means don’t sacrifice form to complete reps, concentrate on recruiting muscle the best you can to perform the tasks

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