CrossFit Wednesday

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

Lats Focus

Lacrosse Ball Hips

Pec Minor

50′ bear crawl

50′ spiderman lunge

50′ reverse lunges

15 Face Pulls

15 Banded Overhead Resist similar to top position of American Swing

15 banded rows


A1: Barbell Row (5-5-5-5-5)

Tempo: 2131

rest 90 seconds between exercises

A2: Push-ups (5-5-5-5-5)

Tempo 2131

Strict Push ups chest and nose touch floor and range of motion, with elbows in and vertical forearms.


Metcon (3 Rounds for time)

3 rounds each for time

500m Row

20 American KB Swings

Rx 53/35 Rx+ 70/53

rest about 2:00m

record times