Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

50′ A-Run

50′ Carioca

50′ Power Skip

50′ Bear Crawl

then

8 Dead Bugs

8 Bird Dogs

8 Scorpions

Gymnastics

Rope Skill Work (5×3-6)

5 rounds

Bar Hang Rope Foot Clamps 3-6

Hanging Rope Leg Raise 3-6

Rope Pulls from floor 3-6

Rope Climb

Tire Flips (3×4)

3 Rounds

4 flips

Conditioning

Metcon (Time)

800m warm up jog

rest 1-2 minutes

max effort 800m Run

Score 800m run time

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