Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Preclass casual rolling

Foam Roll Shoulders emphasis

Lacrosse ball glutes and low back

AMRAP Every 30 sec switch exercise

2:30m total

FLR plank

air squats

mountain climbers

superman/banana rolls with 3 sec holds

supinated glute bridge


3 rounds

10 sec bar hang with active shoulders

Skill & Technique

A1: Weighted Chin/Chest to Bar Pull ups (5 sets 1.1.1)

Warmup up with a few body weight chin ups


pronated or supinated grip okay

jumping, or on adjustable bar or leaning pull ups

lower as slowly as possible

A2: Glute Bridge Barbell (3-3-3-3-3)

rest as needed between exercises

slow and mean here, 2220 tempo

may also use plate or other weights as options, or unweighted


Metcon (Time)

5 rounds for time

50′ bear crawl

65′ Suitcase Carry Rx 53/35

20 mountain climbers

8 American Swings Rx 53/35