Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

2 rounds

1:00 single unders or DU’s

10 russian swings

5/5 dumbbell strict press

50′ lunges with reach twist

Mobility

Warm-up (No Measure)

Banded Front Rack

Banded strict press

banded shoulder stars

Weightlifting Superset

A1: Strict Press (5×3-6)

5 sets 3-6 reps

30X1 tempo

increase weight each set if you hit 6 reps

A2: Band Pull Backs (5 sets 8 reps each arm hold 2 seconds)

banded kneeling pull backs

Metcon

B: Metcon (Time)

4 rounds for time

30 DU’s or 60 single unders

20 plate floor to overhead with jump on Rx 25/15 Rx+ 45/35-25

10 american swings Rx 53/35 Rx+ 70/53

rest 1:00 minute
20 min cap

Russian swings optional

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