Wednesday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll focus calves and ankles

Lacrosse Ball Feet

Ankle Mobility


200 m Row

25 jumping jacks

10 tuck jumps

Double Under Skill Work with coach

Skill & Technique

250 Double Unders (Time)

250 Double Unders

10 min time cap

If working on DU use this as 10min of practice at a relaxed pace.

If 250 are not completed by 10:00m record time cap and note reps completed

If you are unable to perform du’s perform 700 single unders


Metcon (4 Rounds for time)

Aerobic Recovery

4 rounds each for time

500m Row

2:00m Assault Bike easy maintainable pace

rest 2:00m-2:30 min

2:30 time cap on each 500m Row

Run heats as required, may start with either bike or row, and switch then rest.

At a sustainable aerobic pace, start out at sustainable pace, and then hold the time or slightly decrease your time each round.

If you have been here the last two days, use this workout as a good way to get some blood going, focusing on breathing and good movement mechanics.

30m Time Cap Total