Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

300m Row

3 rounds

10 slow deadbugs

4 spiderman pushups

10 slow bird dogs


Max hold FLR plank


Metcon (No Measure)

Core Strength Work

5 rounds for quality

30 sec forearm plank hold

5 side plank rotation per side

30 sec single leg glute bridge hold per leg

50′ monster walk

Max 20 minutes


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