Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Mobility: Foam Roll glutes focus

Butt Kicks 50′

Knee Raises 50′

Front leg kicks 50′

Bear Crawl 50′

Kneeling External rotation 8-10 reps per arm demo:

Strength Superset

A1: Crossover Step Up (5 sets of 8 total reps)

with medball or kettlebell on 20″ box or plates

A2: Prone T (5 sets 5 reps)

on bench


shoulder blade should be felt moving over ribcage, shoulder off bench in external rotation. Arm must go out at 90 deg and pulled from the mid traps on back, not lats.


Metcon (Time)

4 rounds for time

10 box dips Rx+ Ring Dips

10 wall balls 20/14

10 push ups