31
Mar
4/1/2015
Midcoast CrossFit – CrossFit
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