Call Us: (860) 339.5317

2/5/2020

4
Feb

2/5/2020

Midcoast CrossFit – CrossFit

View Public Whiteboard

Metcon (No Measure)

pre/arrival warm up: (10 min)

400 m run

3 rd:

10 KB good mornings

10 KB squat sways (5 each direction)

10 wall balls

Metcon (No Measure)

MOBILITY: (10 min)

hamstring rollouts (hamstrings)

toy soldiers (hamstrings)

scorpion stretch (lumbar/mid thoracic/shoulder opener)

dynamic 90’s (shoulders)

walking arms (shoulders)

Deadlift (4-4-3-3-3)

15 min.

Focus on weight that you can touch and go with while increasing each round, maintain form.

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

2-4-6-8-10…..

Deadlift (80% BW) (100% BW)(120% BW)

Bar facing burpee

3-6-9-12-15….

KB swings (35/26)(53/35)(70/53)

cal ski