Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

Couch Stretch 1m per side

Banded leg lock outs 3 directions 8 reps each

KB Quad and Calf smash

10 side plank clamshells

10 fire hydrants per side


2:00m Row or 2:00m Bike or 400m Run

50′ spiderman

50′ inchworm

10 slow air squats with 3 sec pause at the bottom


Back Squat (12 rep max)

take 2-3 sets to build, must be 12 unbroken reps on your 3rd or 4th set.


Metcon (Time)

4 rounds

1 rope climb

10 calorie row

20 american kettlebell swings

Rx 53/35

Rx+ 70/53

1 rope climb= 2 rope pulls from the floor

overhead issues may sub russian or less than overhead swings