Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

25′ forward run x2

25′ backpedal x2

50′ lateral shuffle

50′ reverse lunge with oh reach

5-8 slow air squats

5-8 fast drop squats

5-8 squat jumps


Child Pose 1 min active hold

may cross arms behind head as mobility allows

Couch Stretch 1min/leg


Metcon (3 Rounds for reps)

3 rounds

10 minutes max

A1a) Rx+ Ring Dips 5 reps

A1b) Rx Box Dips 5 reps

A2a) Rx+ Rope Climb 1 ascent


A2b) Rx Rope Foot Clamp over bar 3 reps

Floor Rope Pulls 3 reps

A3a) Rx+ strict HSPU 3-5 reps


A3b) Rx 5 decline pushups feet on box
(ring dips please use assistance or must demonstrate a 10 sec ring support hold for no assistance)


Power Clean (1)

10 minutes to establish heavy 1 rep

be sure to log today’s heaviest weight!


Metcon (AMRAP – Reps)

8 mins

Power Clean AMRAP

Weight is set at 90% of today’s heavy Power Clean