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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

(No Measure)


Shoulder smash

Arm walks up wall

4 way banded stretch

Upward downward walking dog


Frankenstein walks

Inch worms

Plank walks

Jump squats

2-5 min front rack mobility:

Banded tricep stretch

Tricep smash

PVC etc.

Clean complex (1 rep of each movement is one set (unbroken))

Hang clean, power clean, squat clean
Set: 1 hang clean, 1 power clean, 1 squat clean

Build slowly, goal is each set unbroken. Watch form

Metcon (AMRAP – Rounds and Reps)

10 min amrap:

8 hang clean (95/65)(115/85)(135/95)

4 C2B pull-ups (scale as needed)

15 air squats

2 minute rest….

2 min AMRAP:

3 burpees

6 abmat sit-ups

Score is total amrap from both wods.

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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