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4/20/2015

19
Apr

4/20/2015

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

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

Skill work:

Tabata 4 rounds

D.U. (Singles)

Hand release push-ups

Air squats

Metcon (AMRAP – Rounds and Reps)

WOD:

2 Rounds for Time

2 minute AMRAP:

Double unders (singles)

1 minute rest

2 min AMRAP:

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

1 minute rest

2 minute amrap:

Burpees

Metcon (No Measure)

Post WOD abs:

Tabata 4 rounds:

Plank ups (plank push-ups)

Flutter kicks

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