3/11/2020

Midcoast CrossFit – CrossFit

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1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP:

7 burpee to target

8 calories (ski/row)

9 wall balls (20/14)

Metcon (No Measure)

Cool down:

3 way banded leg stretches

Foam roll quads/IT band/calves

Metcon (Time)

EWOD

7 Rounds:

14 Calories

14 Wall Balls (20/14)

200 Meter Run

14 Plated Lunges (45/25)

14 Situps