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4/15/2015

14
Apr

4/15/2015

Midcoast CrossFit – Strong Man

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

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 (No Measure)

EMOM FOR 8 minutes

(Complete the following each minute)

3 HSPU

3 DB burpees

Remaining time plank

Metcon (Time)

3 rounds for time:

10 power/squat snatch (75/55)(95/65)(115/85)

20 DB/KB step ups (weight as needed)

(Box: (20/18)

10 plated burpees (25/15)(35/25)(45/35)

200 m med ball/stone carry (weight as needed)

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