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4/12/2015

11
Apr

4/12/2015

Midcoast CrossFit – CrossFit

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A crossfit warm up (No Measure)

3 rounds of 8-12 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with PVC

Sit-ups

Super mans

Pull-ups

pick- (jumping,kip,butterfly,C2B)

Ring dips/ par. Dip

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

Metcon (AMRAP – Rounds and Reps)

“Stone cold”

18 minute AMRAP

(Split reps evenly)

12 stone to shoulder (65/80/95/115/145)

36 pull-ups (assisted )(Kip/butterfly)

42 D.U. (84 singles)

48 Abmat sit-ups

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