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3/9/2015

8
Mar

3/9/2015

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 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)

Skill work:

Tabata 4 rounds

HSPU

T2B

(Scale as needed, work on form)

Metcon (Time)

800 m run (or row) (watch for ice)

3 rounds:

10 T2B (K2E)

5 HSPU (box)(1mat)(deficit)

10 KB swings (35/26)(53/35)(70/53)

800 m run (or row) (watch for ice)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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