10/10/2015

Midcoast CrossFit – CrossFit

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(No Measure)

EXTRA HAMSTRING MOBILITY:

OPTIONAL

BOOTSTRAPS

KB GOOD MORNINGS

HAMSTRING ROLLOUTS

Deadlift (4-4-4-4-4)

touch and go if possible. Drop and reset between reps if need be. Pat attention to form and back. maintain neutral spine.

Metcon (AMRAP – Rounds)

E2MOM (Every 2 minutes on the minute)

4 deadlifts (135/95)(185/135)(225/165)

12 med ball sit-ups (15/10)(20/18)

8 cal row/ 100 m sprint

if a round is not completed within the two min it does not count. Score is total rounds completed within the time frame.