18
Jul
07/19/2015
Midcoast CrossFit – Endurance
Arrival warm up (1 mile) (No Measure)
1 mile run/ 1200 m row
Foam roll/PVC roll
4 way banded stretch
Warm-up (No Measure)
Couch stretch
Samson stretch
Frankenstein skips
Up and overs
High knees
Pigeon stretch (walk out)
(No Measure)
TABATA 4 rounds
Jump squats
Push up
Ab mat sit ups
Metcon (AMRAP – Rounds and Reps)
5 minute AMRAP
6 thrusters (33/15)(45/33)
6 lateral hops over barbell
1 minute ACTIVE rest
5 minute AMRAP
7 kettle bell swings (35/26)(53/35)
7 med ball cleans (14/10)(20/14)
1 minute ACTIVE rest
5 minute AMRAP
8 box jumps
8 burpee broad jumps