CrossFit Milford

Monday, August 15th, 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)


A OTM x 10 minutes
odd = Front squat 65×5, 70×4, 75×3, 80×2, 85-90×1
even = KB land mine row x 5/side (get elbows high on row)
In front of a clock set for 15 minutes
Minute 0-5
45 lateral burpees over the bar for time

Minute 5-15
20 wall balls, 20/14#
15/12 cal on AB
10 pull ups

**scale up to CTB pull ups or 5 bar MU or 3 Ring MU

Cool Down
bench oh stretch x 30sec. x2
wall stretch x 30sec. per side x 2