REMINDER!!!!!

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
– foward wall slides
– wall squats
– broad jump
– 10 pulls on rower

FITNESS-
A1. Front rack reverse lunge steps x 5/leg x 3 sets
A2. RDL x 5 x 3 sets
+
10 min emom
even – 20 sec KB lateral squats
odd – 1TGU/arm
+
12 min
50m FW
50m shuttle run x 4
8 no push up burpee box jump

PERFORMANCE-
A1. Front rack reverse lunge steps x 5/leg x 3 sets
A2. RDL x 5 x 3 sets
+
10 min emom
even – 20 sec KB lateral squats (55/35)
odd – 1TGU/arm
+
12 min
50m FW (70/55)
50m shuttle run x 4
8 no push up burpee box jump (30/24)