Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll, shoulders, lats, thoracic spine

Shoulder and thoracic opening mobility

10 PVC pass through

200m Row


Warmup with PVC

3 rounds

5 power snatch

5 full snatch

5 overhead squat

5 ring push ups


Overhead Squat (5 sets 3 reps)

off the rack

rest as needed between sets


Metcon (Time)

4 rounds

8 power snatch Rx 95/55 Rx+ 135/95

8 ring dips Rx or Rx+ 8 Ring dips at top of muscle up

Ring dips scaling options

1. Banded Ring Dips

2. Ring Pushups at challenging angle on as low as possible to the floor