Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

Lacrosse Ball low back and glutes

Banded Hip extension mobility drill


200m Row

8 kb deadlift

8 kb russian swings

50′ kb front rack walk

Rx 53/35
front rack walk


Deadlift (3-3-3-3)

hook and clean grip. no straps, no mixed grip

take a set or two to warm up


Metcon (Time)

4 rounds

20 cal Assault Bike Max effort sprint

100′ farmers carry HEAVY

Rest 2:00m
if after 2 minutes of rest no assault bikes are open, amrap easy burpees until bike available

heavy dumbbells, KB or bust out the farmer carry handles, weights may be set down or done in 25′ increments. These carries are heavy!

Metcon (AMRAP – Reps)


Max plank pull throughs in 1 minute