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2/7/2020

6
Feb

2/7/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

pre/arrival warm up: (10 min)

10 cal ski erg

3 rd:

10 pushup

10 air squat

5 pullups

Metcon (No Measure)

MOBILITY: (10 min)

4 way banded stretch (shoulders)

banded front rack stretch (band under foot)(forearm/tricep)

wall creepers (body lateral from wall, hands reach)(lats/shoulders)

walk out prayer squats (hip flexors/groin/mid thoracic)

plank walks (down and back)

burpee broad jumps (down and back)

Hang Power Clean (5-5-4-4)

15 min

building each set, maintain form

Metcon (Time)

for time:

2 rounds:

400 m run

10 HSPU (scaled/assisted)(1 mat)(45’s+15’s)

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

1 min rest

3 rounds:

200 m run

1 rope climb (ring rows/rope pulls)(leg rope climb)(legless)

12 clean and jerk (95/65)(135/95)(155/115)

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