Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

areas that may need attention, shoulders and glutes and quads have been used recently


200m Run

10 air squats

10 push ups

5 handstand kick ups

5 jump to ring support hold

Setup for the workout

-Take tires outside of gated area

-setup ring dip stations, may need to move them away from the short ropes on the rig

– boxes out on the floor


Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200m Run

1 tire flip

2 rope climb

3 ring dips


5 box jumps with step down

scale ring dips to either matador dips or box tricep dips

Box Dip:

Scale Handstand push ups to:

Pike Pushups

regular push ups

Rope Climb scale,

two ascents of hands only rope climbs off the floor

Do not perform Tire Flips inside the gated area, take tires outside of the gated area.
Coach’s Recommendations

There are two ways to approach this workout.

Record in the WOD comments whether you aimed for recovery or Intensity.

1. Recovery.

– Depending on your fitness level, This can be a great mixed modal recovery workout

expect 3-5 rounds as a recovery workout. Keep the pace aerobic, and avoid going at a breakneck pace.


2. Intense all out workout

– Depending on your fitness level, you may approach this workout harder and go for as many rounds as possible. Only do this option if you are feeling fresh this week so far, or may be missing days this week or missed earlier in the week.