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2/2/2020

1
Feb

2/2/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Pre/arrival warm up: (10-12 min)

800 m run/1000 m row

Foam roll/lax ball smash legs/shoulders

2×10 air squats, pushups, burpees

Metcon (No Measure)

Mobility: (10 min)

4 way banded stretches (shoulders, hold each for 15 sec)

3 way banded stretches (legs, hold each for 15 sec)

Lunge complex (groin/quad/hamstring/hips)

Walk out prayer squats (mid thoracic/groin/Achilles)

Dynamic 90’s (shoulders/pec)

Arm circles (shoulders)

Metcon (AMRAP – Rounds and Reps)

YOU WORK, I STROLL

(Partner workout)

AMRAP 20

Partner A: runs 400 m or rows 500 m

Partner B: while partner A is running or rowing, partner B will perform the following:

11 KB swings (35/26)(53/35)

11 Wall balls (20/14)

11 pushups

When partner A comes in from the run or row, partners will switch. If a partner does not finish all of the reps by the time the other comes in from the run, the other will pick up where they left off. Score is completed rounds and added reps of the KB swings, wall balls, pushups.

Metcon (No Measure)

Cool down: (5-10 min)

Banded stretches

Foam roll/lax ball

STRETCH

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