A Case of the Mondays!

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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– goblet squat
– TGU 1/side
– Strict pull up
– Double unders

FITNESS-
A.1 DB reverse lunge step x 10 x 3 sets, rest 90 seconds
A.2 Pull up variation x 5 x 3 sets, rest 90 seconds
+
10 minute amrap
3 wall balls
3 plate jumps
6/6
9/9
etc…

PERFORMANCE-
A.1 Back rack reverse lunge step x 10 x 3 sets, rest 90 seconds
A.2 Weighted pull up x 5 x 3 sets, rest 90 seconds
+
10 minute amrap
3 thrusters @ 135/95
3 double unders
6/6
9/9
etc…

finisher:
hollow rock holds 15 on/45 off x 3

ANNOUNCEMENTS-
– Next On-ramp class start 3/20/2014 at 7:30pm- Contact for discounts
– 3/29/2014 Saturday after 14.5 is done we will be breaking out the beer and adult beverages. Our way of congratulating you guys on the OPEN!
– SAVE THE DATE!!! SRCF Summer party will be June 14, 2014!
– Wounded Warrior Golf Tournament(Co-hosted by US! SRCF!) is going to be at Laurel View Country Club in Hamden, CT. June 13, 2014. See Dave for more information! GREAT CAUSE!
-Yankee Bus trip: Tuesday September 2nd at 7:05 pm vs The Boston Redsox.
Here’s the deal: $81 per person ( if we fill the bus) could be more if we don’t.. but I think we will: There are already 23 people on the list. First come first serve. Open to everyone, family, friends and other boxes as well!!
Includes:
Bus
Ticket
Private area with food and beverage
Contact Kathy@crossfitmilford.com
Please remember to sign in each class!




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