Thursday…

Coaches going at it!! Find a training partner. So important in our journey!

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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
– back ext.
– KB swing
– bottoms up KB walk to press 3x
– double unders

FITNESS-
A. DL, 3 EMOM x 8
B. CG Bench, 3 x 5, rest 60 sec
+
2 min amrap burpees
rest 2 min
2 min amrap kb swings
rest 2 min
2 min row sprint
rest 2min
2 min amrap jump rope
rest 2 min
2 min max plank hold

PERFORMANCE-
A. DL @70% 3 EMOM x 8
B. CG Bench, 3 x 5, rest 60 sec
+
2 min amrap burpees
rest 2 min
2 min amrap kb swings (70/55)
rest 2 min
2 min row sprint
rest 2min
2 min amrap double unders
rest 2 min
2 min max plank hold

ANNOUNCEMENTS-
– 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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