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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 1 (No Measure)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Front rack mobility (No Measure)

Banded tricep stretch

Front rack mobility on box (PVC)

Tricep smash

Front Squat (Warm up, 20 unbroken, 5×6 build moderate)

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

5 power clean (95/65)(135/95)(155/115)

5 air squat

Rest 1 minute

3 min AMRAP

4 power clean

4 burpee over bar

Rest 1 minute

3 min AMRAP

3 power clean

10 D.U. (20 singles)

Score is total rounds and reps

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