Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Accumulate or at least:

3 rounds

30 sec side side plank

30 sec Long Sit

5 Glute Bridge

5 /side Dead Bugs

5 /side Bird Dogs

10 sec active bar hang


Toes-To-Bar (5 sets 5 reps)


Metcon (No Measure)

5 Rounds for Quality

Partner workout

Reps are for each person

10 Med ball overhead throw to Partner 20/14

4 each tire flips alternate with partner

10 box jumps 24/20 alternating

10 wall ball pass to partner