WEDNESDAY!

THE WHY’S, WHY NOT’S AND INFO. ON DETOXING…
http://crossfitmilford.com/posts/the-whys-why-nots-and-info-on-detoxing

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Split jerk shoulder press
– Back Ext.
– Hand stand kick up
– double unders

FITNESS-
A. Split Jerk – x 1 rep EMOm x 5 minutes
B. Good morning x 5 x 4 sets
+
15 min amrap
3 plank walkouts
6 knee raises
100 meter run

PERFORMANCE-
A. Split Jerk – x 1 rep EMOm x 5 minutes
B. Good morning x 5 x 4 sets
+
15 min amrap
1 wall walk
7 K2E
100 meter run