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3/7/2015

6
Mar

3/7/2015

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 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)

Skill work:

Goat day!

(Perform 4-8 reps of two goat movements EMOM for 6 min)

Work on form or progressions

Metcon (Time)

WOD:

500 m row

50 DU (100 singles)

25 wall balls (14/10)(20/14)

15 burpees

10 ring dips (assisted)(ring dip)(10 MU)

15 burpees

25 wall balls

50 DU (100 singles)

500 m row

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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