Friday Night lights!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– kb windmill
– shoulder press
– double unders

FITNESS-
A. Hang Snatch – skill work for 7 minutes
B. Push Press x 5 reps x 3 sets
+
10 minute amrap
5 box jumps
10 kb swings

PERFORMANCE-
A. Hang Snatch – skill work for 7 minutes
B. Push Press x 5 reps x 3 sets @ 65%
+
7 minute amrap
5 box jumps, 30/24”
3 PC @ 185/105

finisher:
L-sit hold 10 sec on 20 sec off x 6

Friday Night Lights:
THIS WILL TAKE PLACE AT CROSSFIT MILFORD!!!!
Starting next Friday night at 5:30 pm we will be hosting “Friday Night Lights” for the CrossFit Open’s workout. There will be no evening classes scheduled for this time (5:30 and 6:30 pm) Instead we will be running the CrossFit Open’s workout as a gym. We are going to set this up like an in house CFM throw down. We will run heats, have counters and judges for each person, have all our athletes throwing down together for the next 3 weeks of the open’s. We will also look to finish off the night with a few “adult beverages!”

Email Kathy@crossfitmilford.com and let her know if you are interested in coming. This is going to be a good ole’ fashion CFM throw down!

This is a great chance for you all to have fun and throwdown with a bunch of other athletes and make it your OWN REGIONALS! So come down have fun and lets kill it together!

Normal classes will still run at SRCF on Friday nights!




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