Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

300m Row

3 rounds

10 slow deadbugs

https://youtu.be/rbemelnkHag

4 spiderman pushups

https://youtu.be/fSoigipsZM8

10 slow bird dogs

https://youtu.be/ZTFwR6PU1ek

then

Max hold FLR plank

https://youtu.be/KOERfj4QPtk

Gymnastics

Metcon (No Measure)

Core Strength Work

5 rounds for quality

30 sec forearm plank hold

https://youtu.be/GmQfTPmYCiI

5 side plank rotation per side

https://youtu.be/eEojhtdzew0

30 sec single leg glute bridge hold per leg

https://youtu.be/3NXv0Nany-Q

50′ monster walk

https://youtu.be/lQ1UAB22L0s

Max 20 minutes

Conditioning

Metcon (Time)

20 minute AMRAP

1 min Bike

1 min Single Unders

2 min alternating box step ups 20 inch or 12″ jerk block

3 min Row

200m Run

for larger class sizes:

two people to a station at a time to minimize wait times,

but excercises preferable in order down the list if possible.
this is aerobic intensity blood flow work

not a maximum effort, just a sustainable aerobic pace

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