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4/14/2015

13
Apr

4/14/2015

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

(No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

Hamstring rollouts

Dynamic:

Duck walks

Prayer worms

Dead bugs

Tabata abs:

4 rounds:

Star crunches

Bicycle crunchs

Metcon (No Measure)

6 min EMOM:

Complete the following every minute, remaining time rest or plank.

4 T2B (scale as needed)

4 K2E (scale as needed)(leg raises)

4 ring dips (banded)(ring dip)(1 M.U.)

Metcon (Time)

8 rounds for time:

8 burpees

8 T2B (K2E)(scale as needed)

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

8 KB swings (35/26)(53/35)(70/53)

Finisher: 200 m run/row

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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