CrossFit Milford

Saturday, August 27th, 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 DL; 50×2, 60×2, 70×2, 80×2(3)
teams of 2 must complete the following 20 minute amrap
10 kb swings, 70/55#
10 box jumps, 24/20″
10 burpees

**the teams will alternate every exercise for max rounds in 20 minutes
**top of every 5 minutes the teams must do 100 double unders **broken up bt. the two members

Cool Down
OH stretch x 30sec. x 2
wall stretch x 30sec. x 2
pigeon pose x 30sec.x 2

sweat sesh
12 sec. sprint @ max effort
rets 120 sec.