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2/11/2020

10
Feb

2/11/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

‪Pre/arrival warm up: (10 min)‬

‪2/4 min row‬ or bike

‪Lat/shoulder smash‬

‪Foam roll quad/hamstring/IT‬

Metcon (No Measure)

‪Mobility: (10 min)‬

‪Scorpion stretch (12 touches each side)‬

‪Boot straps (5x)‬

‪Lunge complex (down)‬

‪Toy soldiers (down and back)‬

‪High knees/butt kicks/grapevine (down and back 2x)‬

Metcon (No Measure)

‪Goat/skill/accessory work: (8 min)‬

‪4 rd tabata:‬

‪Goat 1‬

‪Goat 2‬

‪Plank (low to high)‬

Metcon (AMRAP – Rounds and Reps)

‪20 min AMRAP:‬

‪400 m run‬

‪14 KB swings (35/26)(53/35)‬

‪12 front squats (75/55)(95/65)‬

‪10 front rack lunges‬

‪8 bar pushups (chest touches bar)‬

Metcon (No Measure)

‪Cool down: (10 min/remaining time)‬

‪4 way banded stretch (shoulders)‬

‪3 way banded stretch (legs)‬

‪Foam roll‬

Metcon (Time)

EWOD OPTION:

5 Rounds:

20 KB Swings (35/26) (53/35) (70/53)

15 Calories

20 Burpees

15 KB Lunges

200 Meter Run

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