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3/25/2015

24
Mar

3/25/2015

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 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 (No Measure)

8 min EMOM

4-6 dead lifts 135/115, 185, 145, 225/165

4-6 DB snatch 55/35

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

4 dead lifts (215/145)

3 stone to shoulder

Rest 2 min

4 min AMRAP

5 KB push press

4 plated burpees

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