Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

pec minor mobility and internal rotation

100m walk

100m run

16 total sledge swings

5 assisted GHR on GHD

50 ankle hops in place

Weightlifting

A: Farmer’s Carry (5 rounds x 200m)

Rx 53s/35s

Gymnastics

B: Metcon (No Measure)

5 minutes of Handstand practice or progressions

Metcon

C: Metcon (Time)

4 rounds

2 tire flips

10 box jumps 24/20 (no 30s)

10 burpees

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