4/16/2015

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

Upward/downward/walking dog

Scorpion stretch

Frog stretch

Dynamic:

Inch worms

Prayer squat broad jumps

Plank walk

High knee skips

Metcon (No Measure)

SKILL WORK GOAT DAY

12 min EMOM

min 1: (gymnastic) 8-16 rep (20 for D.U.)

Min 2: (body weight) 10-25 rep

Min 3: (light Bb movement) 6-10 rep

And repeat…..

Metcon (Time)

WOD:

800 m run then….

3 rounds for time:

20 D.U. (40 singles)

8 ring dips (band)(ring dip)(4 M.U.)

12 burpees

15 box jumps (20/18)(24/20)(30/24)

Post wod stretching C (No Measure)

Slow 400-800 m run

Foam roll

4 way banded stretch