Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up (No Measure)

2 rounds

A-Run

Backpedal

10 air squats

10 alt lunges

25′ lateral foot chop

10 scorpions

10 supine hip thrusts

Mobility

Warm-up (No Measure)

Twisted Cross both sides

x2

Banded shoulder mobility

Gymnastics

HSPU (AMRAP)

10 minutes practice

score reps

Weightlifting

More dumbbells (No Measure)

3 rounds for quality

10 db thrusters

10 db deadlift

10 db step ups 20″ box

may increase dumbbell weight each round as desired

Conditioning

Metcon (Calories)

3 rounds

for max total calories

:15 second ALL OUT

Assault Bike

Rest/Walk 2:00 between efforts

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