Wednesday CrossFit

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Lacrosse Ball shoulders and glutes

Twisted Cross

Lizard

Wrist Stretch

Warm up

300m Row

3 rounds

5 Dive bomber pushups

10 med ball slams

10 lateral slams

Skill & Technique

Metcon (No Measure)

Tabata

8 intervals

20 work then 10 rest

Push Ups

Air Squats

Warm up pace to get ready for the workout

WOD

Warm-up (No Measure)

Warm up Push Jerk

Practice a few wall balls

Metcon (Time)

Buy In

20 Burpees

4 rounds

20 Wall Ball

20 Push Jerk Rx 75/55

Cash Out

10 Burpees

20 min cap

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