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4 minute drill

13
Jun

4 minute drill

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

(No Measure)

Mobility:

Shoulder smash

Dynamic 90’s

Banded tricep stretch

Scorpion stretch

Upward downward dog

Dynamic:

Super mans 2×15

Inch worms

Lunges 2×15

Low lateral steps (burpee every 3 steps) down and back

Metcon (AMRAP – Reps)

4 MINUTE DRILL

(Teams of two)

(Split reps evenly)

(each partner must do at least 5 reps before switching)

(Partners rest while the other is working)

(Score is total number of reps)

4 min AMRAP:

Thrusters (75/55)(95/65)(115/75)

1 min REST

4 min AMRAP:

100 m sprints (switch every sprint)

Each sprint counts as a rep

1 min REST

4 min AMRAP:

Box jumps (20/18)(24/20)(30/24)

1 min REST

4 min AMRAP:

Push press (75/55)(95/65)(115/75)

1 min REST

4 min AMRAP:

Burpees

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