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2/8/2020

7
Feb

2/8/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

pre/arrival warm up:

run/bike/row

foam roll quads/hamstrings/IT

2x 10 wall facing squats (arms up)

2x 10 wall balls

Metcon (No Measure)

MOBILITY: (10 min)

pigeon stretch (IT/hip)

lunge complex (quad/hip/ham)

walk out prayer squats (mid thoracic/groin/hamstring)

upward downward dog (hamstrings/hips/shoulder)

hamstring rollouts (hamstrings)

dynamic 90’s (shoulders)

walking arms (shoulders)

Metcon (Time)

CHIPPA!

for time:

800 m run

100 DU (200 singles)

80 walking lunges

60 pushups

40 push press (75/55)(95/65)(115/75)

20 pistols (assisted/scaled/weighted step ups)

10 ring dips (assisted)(ring dips)(muscle ups)

2 wall climbs

Metcon (No Measure)

Core work:

2 rd:

45 sec mountain climbers

45 sec burpee tuck jump

45 sec supine bike

45 sec side to side plank

45 sec Russian twist

45 sec pushup (focus on form)

1 min plank