8.30

CrossFit Milford
DAILY WORKOUT
Performance

Tuesday, August 30th, 2016
3 minutes of z1 work
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders, lats
*foam roll lats
*lacrosse ball scap
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying db ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*single leg balance (scale or hold)

then

A EmOM x 16 minutes
1 = DL x 5 reps @ 70-75%
2 = Bench Press – build to a heavy single
3 = seated russain twist x 30 (15/side)
4 = 8 sec. sprint
+
Minute 0:00 -6:00
am rap the following
15/12 cal row
10 HPC @ 95/65

minute 10:00 – 16:00
am rap the following
15/12 cal row
10 burpees over the erg

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15




Leave a Reply

Your email address will not be published. Required fields are marked *