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4/12/2015

11
Apr

4/12/2015

Midcoast CrossFit – Endurance

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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 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

Bulgarian Split Squats (5-5-5-5-5 )

Hold kettle bells or dumbbells in each hand. Goal is to have slow and controlled movement moving through each set. Perform each set of reps on each leg (so 10 sets total)

Metcon (Time)

4 Rounds

200 m run

20 burpees

30 double unders (90 singles)

**RX+ is 6 rounds

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