Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

Lacrosse Ball Pec Minor

LaX glutes and hips

Hip Flexor Lunge Hold 1m leg

Band Star Pulls 10 reps

Band External Rotation 10 reps

Review and Practice TGU

5/side air Turkish Get Ups


A1: Turkish Get Up (4 sets 4/4 reps)

Rest 2:00m between switching A1+A2

A2: American Kettlebell Swings (4 sets 10 reps)


Metcon (Time)

3 rounds for time

1 rope climb

5 back squats from floor Rx 95/65 Rx+ 135/85

8 bar over burpees

rest 1:00m

scale rope climb to:

1 floor rope pull + 1 rope Clamp with press over bar
back squat from floor