Wednesday CrossFit

CrossFit Millard – CrossFit


WU: Warm-up (No Measure)

3-4 min freestyle roll

guided rolling and mobility-

Foam roll posterior delts and shoulders

Lacrosse Ball scap with overhead movement

50′ each

high knees

butt kicks

bear crawl

crab walk

walking lunges with reach or rotation (alternate)

Banded Shoulder mobiity


A: Metcon (AMRAP – Reps)

20 minutes total may mix exercises

Handstands 10 min cap

4 rounds

Handstand Holds x 30s

Handstand Pushups x5

HS Shoulder Taps x AMRAP

HS Walk with a partner spot


B: Metcon (6 Rounds for reps)

6 “rounds” 12 total minutes

AMRAP 2 min per station

rest as needed at each station


2. Assault Bike calories

3. No push up burpees

4. Ab mat situps

5. Rope Climb

6. Row calories