07/19/2015

Midcoast CrossFit – Endurance

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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