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4/10/2015

9
Apr

4/10/2015

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

Walking arms

Dynamic 90’s

Dynamic:

Frankenstein walks

Prayer worms (prayer squat inch worms)

Burpee broad jumps

Front rack mobility (No Measure)

Banded tricep stretch

Front rack mobility on box (PVC)

Tricep smash

FRONT SQUAT, PUSH JERK COMPLEX

6 sets total

Rep scheme per set:

1 front squat, 2 push jerk

(Go based off of jerk weight)

(Start at 55-65% of 2RM jerk weight)

Metcon (AMRAP – Rounds and Reps)

WOD:

E2MOM (every 2 min on the min)

16 min E2MOM

5 back squats (95/65)(135/95)(155/115)

8 ring dips (bands)(ring dip)(4 M.U.)

12 Abmat sit-ups

(Score is what level you did)

There is no EMOM scoring option so everyone will enter total rounds and reps (everyone’s should be the same)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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