Milford Strong!!!!!!

Memorial Workout for Maren Sanchez

On Saturday May 17th at 9:00am CFM will be hosting a Memorial WOD/ benefit in honor of 16 year old Jonathan Law High school student Maren Sanchez. As Milford unites to show support for their family, CrossFit Milford would like to invite you and your families to come and celebrate her life the best way we know how, with a WOD! All of the proceeds will be going to the fund that has been established in her name and for the family. This WOD is open to everyone. You don’t have to be a CrossFitter to take part.

Please feel free to wear purple, her favorite color! Please spread the word!!

We will have a page up where people can go and donate for this event.

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– scap retraction
– hand stand kick ups
– bottoms up TGU 1/side
– double unders

Then

FITNESS-
A. Hang power snatch practice
B. DB bent over row x 8/side x 3 sets
+
16 min amrap
8 goblet squats
8 squat thrusts
8 cal AB
8 cal row
16 sit ups

finisher:
side plank holds 15 sec on 15 sec off x 3/side

PERFORMANCE-
A. Snatch from top of knee – 6 minutes working on doubles @ 65-70%
B. DB bent over row x 4/side x 3 sets
+
16 minute amrap
20 HSPU
20 FS; 135/95
40 double unders
20 HsPU
20 T2B
40 double unders
400m run

finisher:
side plank holds 15 sec on 15 sec off x 3/side