CrossFit Milford

Thursday, August 18th, 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)


Stations x 3 rounds through
1) 100ft. Back rack walk
2) Renegade Row, heavy, maintain plank x:40sec
3) 200 ft farmers carry
4) 200ft. heavy sled drag


max rounds in 12 minutes
5 slam ball squats right shoulder
5 squats left shoulder
50ft. Front rack KB carry
5 T2B
max wattage on aB – once the wattage drops your done.. hit it hard

30 sec. hercules hold (palms up)
30 sec. rest
30 sec. hercules hold (palms down)
30 sec. rest
60 sec. plank hold
x2 rounds