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3/15/2015

14
Mar

3/15/2015

Midcoast CrossFit – Endurance

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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 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

100 ft overhead plated lunge

(25/15)(35/25)(45/35)

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

100 ft burpee broad jumps

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

100 double unders (200 singles)

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