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3/19/2015

18
Mar

3/19/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)

Mobility:

Shoulder mobility

Arm walks up wall

Hamstring therapy on wall

Walk out prayer squats

Lunge complex

Dynamic:

Frankenstein walks

Inch worm

Plank walks x2

Lateral shuffles x2

Jump squats (20sec x2)

Metcon (No Measure)

Skill work:

(Goat day)

6 min EMOM (2 movements, complete both movements each minute)

Movement 1: 8-10 reps

Movement 2: 6-8 reps

(Also use this time to work on progressions if needed)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

200 m run (250 m row)

12 T2B (knee raises/K2E)

10 1 arm DB snatch (alternating)(35/15)(55/35)(KB if needed)

Bonus: 4 C2B pull-ups at the end of each round (this will be the R+)

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