Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Banded shoulder mobility


2 rounds

10 pvc pass throughs

10 pvc overhead side to side

10 sec pvc hollow hold on floor

10 sec pvc arch hold on floor

10 push ups

10 pvc front rack forward lunges in place


Metcon (No Measure)

Pull Up and Grip Strength Circuit

5 rounds for :30 sec each

Fitness Athletes

Close Grip Chin Up as high ap

Low Bar Pull Ups with feet assistance

Hollow Body 5 count Hangs amrap

Ring Rows amrap

Performance Athletes

5 rounds :30 sec AMRAPs or play around with different movements

Ring Pull Ups

Strict Chest to Bar

Strict Pull Up

Strict Toes to Bar

Strict Toes to Rings

Ring Kips or Hips to Rings
Record progress made.

For example: 10 strict pull ups a new PR!

Or First close grip chin up!

If you chose Performance, be sure to mark Rx+


Metcon (Time)

For Time

Buy In:

10 cal Assault Bike


3 rounds

10 slam ball (red slamball or med ball)

10 Box Jumps

5 Toes to Bar

Cash out

5 cal Assault Bike