CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Dodgeball
4x 3:00 quarters
Switch sides at end of quarter
Dodgeball with Shields
everyone gets an abmat to use as a shield against dodgeballs, no catching allowed
If you get hit run down the exercise list moving to the next exercise the next time you get out.
If you have not gotten out, step out at end of quarter and do the exercise
10 air squats
10 alt lunges
10 tuck jumps
10sec Sorenson Hold
1 on 1 gets to use one box on their side for extra protection! however you may only squat down and hold to use it.
sorenson hold
https://youtu.be/THsDCzaod3M
Weightlifting
Back Squat (10-9-8-7-6)
Rest 2-3 min between sets
Metcon
Metcon (Time)
3 Rounds for Time
10 Floor Press on bumpers
10 bar over burpees over elevated bar
3 pull ups
Rx 95/75
