CrossFit Milford
DAILY WORKOUT
Performance

Friday, September 9th, 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 Front Squat; on the 2nd minute
50×5
60×5
70×3
80×3
80×3
B Supinated row x 10-12×3
+
400m run
21 G2OH, 95/65
21 pull ups
400m run
15 G2OH, 95/65
15 pull ups
400m run
9 G2OH, 95/65
9 pull ups

Scale up to CTB

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




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