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2/14/2020

13
Feb

2/14/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Mobility:

Hamstring rollouts

Toy soldiers

Lunge complex

Burpee broad jump

Walking arms

Dynamic 90’s

Metcon (AMRAP – Rounds and Reps)

8-10 min movement review/warm up into wod weight

20 min AMRAP:

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

12 bar pushups

9 box jumps (20/18)(24/20)(30/24)

200 m run

Metcon (AMRAP – Rounds and Reps)

EWOD OPTION

AMRAP 27

9 Pushups

12 Sumo Deadlift Highpull (75/55)

15 Box Jumps (24/20)

18 Calories

21 Situps

24 DU’s