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3/30/15

29
Mar

3/30/15

Midcoast CrossFit – CrossFit

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Spring arrival (No Measure)

400/800 m run or row

Shoulder smash

Foam roll/PVC roll

Upward/downward dog

(No Measure)

Mobility:

Shoulder smash

Arm walks up wall

Banded tricep stretch

Tricep smash

KB squat therapy

Walk out prayer squats

Lunge complex

Dynamic:

High knees

Butt kicks

Burpee broad jumps

Dead bugs

Squat Clean (Warm up, 5×4 building )

Clean Pull (5×3 start at 85-95% of 1 RM and build)

Metcon (Time)

3 rounds for time:

400 m run/row

15 pull-ups (assisted)(Kip/butterfly)

10 power cleans (95/65)(135/95)(165/125)

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

Post wod stretching C (No Measure)

Slow 400-800 m run

Foam roll

4 way banded stretch

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