CrossFit Milford

Tuesday, August 23rd, 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)


A1 RDL x 6×4
A2 Incline DB bench press x 8-10×4
A3 Farmers walk x 30 sec. (heavy) x 4
top of every 3 minutes for 12 minutes
3 wall walks
6 TnG Power Clean @ 135/95
45 sec. sprint on rower

rest 3 minutes (minute 12-15:00)

then 5 minute am rap of
5 ball slams, 30/20#
10m seal walk
20 double unders

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