CrossFit Milford

Saturday, July 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)
7 minutes of movement prep


A1 Single leg RDL x 5/side x 3
A2 Bench Press x5x3
Teams of 2
3 minute amrap
3 pC, 135/95
6 push ups
9 T2B
rest 1 minute
x5 rounds
**switching after each exercies
**P1 does 3 PC, then P2 does 3 PC, P1 does 6 push ups, then P2 does 6 push ups, etc…
Cool Down
pigeon pose x 30 sec. per leg
partner OH stretch x 30 sec.