4/1/2015

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

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

Push Jerk (Warm up, 4×3 building, 2×1 (1 RM))

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

100 m run/ 80 m row

10 push press (75/55)(95/65)(115/85)

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

14 T2B (K2E)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash