Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

emphasis on back and shoulders

Twisted Cross Stretch

Arm Across Stretch

30s downward dog pedal feet for additional sec

2 rounds with orange or red band

8-10 band pull aparts

8-10 band press aparts

8 push up plus

30 sec elbow plank

300m Row

10 yoga pushups

8 side plank rotations


Bench Press (6 sets 3 reps)

Bench press technique video to watch on your own before class


Metcon (Time)

3 rounds

500m Row

30 air squats

10 straight leg situps