Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

3 rounds

20 jumping jacks

5 push ups

10 straight leg situps


A: DB Bench Press (4 sets 6/6 alternating heavy)

if you go lighter on DB, perform up to 12 reps

B: Hammer Curl (4 sets 12-10-8-6 reps)

as heavy as possible, descending weight each set

curls are performed on both arms at the same time


Metcon (Distance)

With a Partner

15 min AMRAP

250m Row

Burpees AMRAP

you and a partner will switch off between rowing and burpees

while waiting to row, perform amrap burpees.

Score is for your group’s total rowing meters. Don’t reset your rower.

Try to keep this at an aerobic sustainable pace

if you do not have a partner, row 250m, then perform amrap burpees in 1 minute