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4/15/2015

14
Apr

4/15/2015

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

PVC pass thru’s

PVC figure 8’s

Walking arms

Dynamic 90’s

Dynamic:

Inch worms

Frankenstein walks

Burpee broad jumps

High knees

Butt kicks

Thruster mobility 2-6 min

Spend time warming up into thruster weight after front rack mobility.

Front rack:

Banded tricep stretch

Tricep smash

PVC front rack mobility on box

Thruster (Warm up into 6×4 building slowly)

Metcon (Time)

For time:

4 thrusters (75/55)(95/65)(115/85)

100 m run

8 thrusters

100 m run

12 thrusters

20 cal row

16 thrusters

20 cal row

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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