Wednesday CrossFit

CrossFit Millard – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll

2 min per side

Tack and Floss elbows with barbell

Warm-up

Warm-up (No Measure)

Lunge with stretch 50′

10 inch worms

10 shoulder blade squeeze

Arm Swings

Gymnastics

Metcon (5 Rounds for reps)

Gymnastics Practice

5 Rounds

5 Ring Pull Ups

5 Ring Dips

30s or AMSAP HS Hold

1 Rope Climb

1 Wall Walk

Challenge:

Attempt Handstand Push Up

HSPU no problem? amrap 1 set

Muscle Up Transitions

Lots of alternates for all exercises! All abilities encouraged to participate!

Metcon

Metcon (Time)

4 Rounds

250m Row

5 Man Makers

25 American Swings 53/44/35

Rx+ 80/70 ladies 53

Rest 2:00m

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