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3/26/2015

25
Mar

3/26/2015

Midcoast CrossFit – CrossFit

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400 m (No Measure)

10-12 min

400 m run

10 jump squats

10 pushups

10 air squats

shoulder smash

foam roll

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

4 rounds Tabata

D.U. (Work on form)

Med ball sit-ups (20/14)

Plank (keep back straight)

Metcon (Time)

For time:

50 D.U. (100 singles)

30 abmat sit-ups (L3 is GHD)

20 hand release push-ups

20 D.U. (40 singles)

30 Abmat sit-ups

50 hand release push-ups

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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