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2/4/2020

3
Feb

2/4/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

pre/arrival warm up: (10 min)

800 m run

foam roll quads/IT/hamstrings

2×10 walking lunges

2x 8-10 rep of a goat movement (non DB/BB)

Metcon (No Measure)

MOBILITY: (10 min)

shoulder lax ball smash

4 way banded stretch (shoulders)

upward/downward/walking dog (hip/hamstring/calves/shoulder)

burpee broad jump (down and back)

high knees/butt kicks (down and back)

Metcon (Time)

5 rounds:

200 m run

10 one arm DB S2OH (35/25)(50/35)(65/45)

12 T2B (K2E/leg raise)(T2B)(11 T2B+1BMU)

14 cal row/bike

Metcon (No Measure)

CORE WORK:

2 Rounds:

1 minute medball situps

rest

30 sec med ball russian twists (feet up)

rest

30 sec flutter kicks w/ med ball

rest

1 min side to side plank (hips rotate from left to right)