Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Gymnastics Prep Warm Up

8/8 Deadbugs and Bird Dogs

10 Scorpions

Active Arm Swings with rotation

10 sec bar hang

5 hollow to arch body kips

Metcon (AMRAP – Reps)

Assisted Strict Pronated (Overhand) Chin Ups (everyone)

5 sets AMRAP

Band Assisted Ring Dips or Box Dips

5 sets of 5 reps

Handstand Hold

or Inverted Hold

5 sets AMSAP (no more than 30 seconds)

Record Reps for Chin Ups

Note comments on how handstand holds went or modification used


Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 SDHP Rx 75/55 Rx+ 95/85

8 Tuck Jumps over Bar

10 American Swings Rx 35/26 Rx+ 53/35

rest 1 minute