Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m Row

10 alt forward step ups

10 alt lateral step ups

5 pike pushups

15 butterfly abmat situps

Mobility

Warm-up (No Measure)

wrist stretching

twisted cross

banded shoulder stretch

Gymnastics

Metcon (No Measure)

EMOM 10 minutes

even- 3 Wall Walks

odd- 6 RLESS on 20″ box or bench
http://gymnasticswod.com/content/p01062?

Conditioning

Metcon (Time)

5 RFT

6 power cleans

10 pull ups

15:00m time cap

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