Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

200 m Row easy pace

2 rounds

12 windshield wipers

10 bird dogs

10 scorpions

5 russian kb swings

Rope Climb Warm Up and Wall Walk Demo
windshield wiper demo

Skill & Technique

Metcon (No Measure)

Every 2 minutes for 12 minutes

Alternate Between A and B

A) 1 Rope Climb or 1 Rope Pull from floor and one hanging foot clamp press over bar

B) Wall Walks – 2 Reps


Metcon (Time)

Rx Workout

4 rounds

8 wall balls 4-14lbs

10 jumping pull ups

100′ bear crawl

Rx+ Workout

4 rounds

8 wall balls 20/14

6 Pull Ups

100′ Bear Crawl