CrossFit Thursday

CrossFit Millard – CrossFit


Warm-up (No Measure)


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


Back Squat (10-9-8-7-6)

Rest 2-3 min between sets


Metcon (Time)

3 Rounds for Time

10 Floor Press on bumpers

10 bar over burpees over elevated bar

3 pull ups

Rx 95/75