Thursday CrossFit

CrossFit Millard – CrossFit


Warm-up (No Measure)

Foam Roll

Shoulders and triceps

2 rounds

50′ walking lunge w/ reach

10 deadbug

10 bird dog

10 scorpion

10 yoga push ups

yoga push ups demo

Weightlifting Superset

A1: DB Bench Press (8-8-4-4-3-3)

Tempo 3121

2s raise

3s lower

pause at top and bottom

A2: SA DB Bent Row (6 sets 6/side)

weak arm first

complete 6 reps then switch arms



3 raise

1 pause and squeeze

3 lower


Metcon (Time)

4 rounds

200m Run

8 devils press Rx 30-35/15-20 Rx+ 50/30

8 slam ball over shoulder

Rest as needed
Devil’s Press demo