9.13

CrossFit Milford
DAILY WORKOUT
Performance

Tuesday, September 13th, 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

EMOMx 12 minutes
A Good Morning x 6-8 reps @ 31×1 tempo
B Half kneeling single arm press – 3 RM over the 3 sets
C Seated box jumps x 5
D Alternating limb v-ups x 20 sec.
+
9 db dead lifts, 70/55# per hand
15 ball slams, 30.20#
21/15 cal on AB – must finish in 2 minutes or less
rest 60 seconds
x5 rounds

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