CrossFit Wednesday

CrossFit Millard – CrossFit


Warm-up (No Measure)

foam roll

lacrosse ball back and shoulders

CNS Warmup

10 waiters bow

20 deadbugs

20 downward dog with crossover toe touches

General Warmup

300m Row

50′ toy soldiers

50′ bear crawl


Sumo Deadlift (3-3-3-3-3 (1))

no hook grip is fine

clean grip or mixed grip

Optional Heavy Single if time allows and form leading up to it is solid


Metcon (Time)

3 rounds

15 pull ups

15 wall balls

30 ab mat situps


3 rounds

15 chest to bar

15 wall balls

15 ghd situps
no bands allowed if you can do at least 5 pull ups

no shame in doing singles

Bands are okay for those without any strict pull ups