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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)


Shoulder mobility

Arm walks up wall

Hamstring therapy on wall

Walk out prayer squats

Lunge complex


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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