Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Medicine Ball Musical Chairs

Must go around performing:

1. walking lunge

2. skipping

3. air squats

4. lateral plank walk

If not enough people

perform 3 rounds 25′ or 10 reps of each

Gymnastics

Ring MU Transitions on low rings (5×5)

5 sets of 5 transitions

use feet for assistance

advanced perform lying hip kick transitions off gymnastics mat

capable of Ring Muscle Ups? perform 3 lying transitions, then 1 high ring MU

Ring Push Ups

5×5

Weightlifting

Snatch Grip Deadlift (5×5)

Record Max weight

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

6 burpees

4 Shoulder to Overhead

Tags: