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3/18/2015

17
Mar

3/18/2015

Midcoast CrossFit – Strong Man

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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 (No Measure)

Tabata 4 rounds

Bar hang

HSPU

Strength: (if ft bars are all taken, use regular bar and go a little heavier)

5 sets

1 Fat bar clean

4 fat bar push press

Tabata 3 rounds

Stone to shoulder

Burpee

Metcon (AMRAP – Reps)

5 stations, 2 minutes at each station

Each station is an AMRAP

1. Stone to shoulder

2. HSPU

3. Push press (fat bar optional)

(95/65)(115/85)(135/95)

4. Air squat

5. Goblet squats (KB) (35/26)(53/35)

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