Call Us: (860) 339.5317

4/2/2015

1
Apr

4/2/2015

Midcoast CrossFit – CrossFit

View Public Whiteboard

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)

4 round Tabata:

Star crunches

Air squats

4 round Tabata:

Ring dips

Bar hangs (grip strength)

Metcon (Time)

For Time:

4 ring dips (scale)(ring dip)(L3 MU)

10 air squats

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

6 ring dips

10 air squats

10 KB swings

8 ring dips

10 air squats

10 KB swings

10 ring dips

10 air squats

10 KB swings

Leave a Reply