15
Apr
4/16/2015
Midcoast CrossFit – CrossFit
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