Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll legs and back

Warmup

10-15 Leg Swings Front and Side (per leg)

10-15 Hip Circles (both directions)

50′ lateral quarter squats

25 Air Squats

Accessory Work

3 rounds

6-8 Lateral Raises

6-8 Bent Over Raise

5 DB Squat Cleans
Lateral Raise

https://youtu.be/q5sNYB1Q6aM?t=5m9s

Bent Over Raise

https://youtu.be/ttvfGg9d76c?t=25s

DB Clean

https://youtu.be/CUaxieWW0tw

Weightlifting

Power Clean (EMOM 8 minutes – 4 to 6 reps)

may increase weight, have extra bumpers nearby for quick weight changes

Metcon

Metcon (AMRAP – Reps)

4 rounds

400M run

15 pull ups RX or Chest to Bar RX+

20min time cap

Pull ups scaling

1. Jumping or Bands.

or

2. Ring Rows

or

3. 12 Bicep Curls at a challenging weight

Note in comments when you record.

2 minute Assault Bike may be substituted for the run

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