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3/14/2014, paleo challenge WOD

13
Mar

3/14/2014, paleo challenge WOD

Midcoast CrossFit – CrossFit

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Winter arrival (No Measure)

Watch for snow and ice around the building and on the road if you are going to run outside.

800 m run/ 1000 m row

Shoulder smash

Foam roll

Upward/downward facing dog

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (No Measure)

Skill work:

4 rounds Tabata:

Box jumps

Abmat medball sit-ups

Metcon (Time)

Paleo WOD #3:

For time:

21-15-9

Thrusters (75/55)(95/65)(115/85)

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

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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