CrossFit Wednesday

CrossFit Millard – CrossFit

Warm-up

Warm-up (No Measure)

Please dress warm!

Foam Roll shoulders and back

Thoracic mobility

Warmup

400m Run

Then

2 rounds

5 bar kip swings with big active arch push back or see below

10 ab mat situps

50′ Farmer Carry

Scaling Options

or 5 bar hang and release

or 5 Hollow to Arch transitions on the floor https://youtu.be/okkc07gIzOY

Strength

Weighted Step-ups (5 sets of 6R/6L dumbbells or kb)

Farmer Carry Style

may use any weight

Step Ups are to 20″ box

Jerk Blocks or bumpers for lower heights

Demo

https://youtu.be/8apVstrFT4Y

Metcon

Metcon (Time)

3 Rounds

400m Run

15 Toes to Bar

Scaling Options

Assault Bike 3:00m for running

30 Ab Mat Situps for toes to bar

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