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4/11/2015

10
Apr

4/11/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

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)

2-5 min D.U. Practice/ progressions

TABATA 4 rounds:

D.U, (singles)

Hand release push-ups

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP/time cap:

10 pistols (scale as needed)

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

9 pistols

2 HSPU

8 pistols

3 HSPU

7 pistols

4 HSPU

6 pistols

5 HSPU

5 pistols

6 HSPU

4 pistols

7 HSPU

3 pistols

8 HSPU

2 pistols

9 HSPU

1 pistol

10 HSPU

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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