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15.3

12
Mar

15.3

Midcoast CrossFit – CrossFit

View Public Whiteboard

(No Measure)

Mobility:

Shoulder smash

Arm walks up wall

Dynamic 90’s

Squat therapy on wall

KB squat sways

Dynamic:

Inch worms

Plank walks

Walk out prayer squats

GET EQUIPMENT AND SET UP FOR WOD…POSSIBLY 2-3 heats

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters to 54 years (AMRAP – Reps)

14-Minute AMRAP:

7 Muscle-Ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Masters to 54 years Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 10#

7 Muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 14# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Teens (AMRAP – Reps)

14-Minute AMRAP of:

100 double-unders

50 wall-ball shots, 14# / 10#

7 muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Teens Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 14# / 10#

200 Single-Unders

*9 Foot Target*

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