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3/22/2015

21
Mar

3/22/2015

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

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (Time)

PARTNER GAZA:

5 rounds for time:

Option 1: you and your partner switch every other movement each round always rotating. Run together

Option 2: split reps evenly run every other mile

Option 3: split reps evenly. Run 800 meters together.

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

30 hand release push-ups

25 pull-ups (jumping)(Kip/butter)(C2B)

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

1 mile run

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