Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)


Foam Roll

Lacrosse Ball Scap Lats and Pecs

Banded Ankle Floss

Pigeon Stretch

200m Row light intensity

3 rounds

10 banded external rotations per side

10 band fly’s

10 band pulls

Skill & Technique

Metcon (5 Rounds for time)

Rowing Technique

Coach Review and Demo of proper rowing technique

All sets are 500m Rows

Rest at least 2 minutes between sets

1st Set: 500m

Row without pacing, but try to keep SPM 30 or under.

2nd 500m Row

Row at 22 spm

3rd 500m Row

Row at 24 spm

4th 500 Row

Row at 26 spm

5th 500m Row

Row at 28 spm

Record each 500m Row time in Wodify, and note your SPM in the comments.
Concept 2 Rowing Technique

500m Row (Time)

Max Effort 500m Row
This exercise is for recording your best 500m row from today at the prescribed SPM of 28 or your 5th row.


Paralette L-Sit Holds (3 rounds amsap)

Scaling options

Hollowbody body hold (banana hold)

Straight leg raise hold

Cool Down

Warm-up (No Measure)


Cool Down Foam Roll

Glutes and Hamstrings

Lacrosse Ball Glutes