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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

(No Measure)


Shoulder smash

PVC pass thru

PVC figure 8

Tricep smash

Walk out prayer squat

Lunge complex


Frankenstein walks

Lateral plank walk

Slow burpee broad jump

High knees butt kicks

Front Squat (Warm up, 20 unbroken, 5×4 build moderate)

Metcon (Time)

4 rounds For Time:

200 m run (250 m row)

8 front squats (75/55)(95/65)(135/95)

10 burpees

12 pistols (20 air squats/assisted pistols)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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