21
Apr
4/22/2015
Midcoast CrossFit – Strong Man
Arrival warm up (800) (No Measure)
(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash
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:
4 rounds Tabata
Bar hangs
Overhead plated lunges
Bench Press (Warm up, 5×5 building)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
200 m KB overhead carry (switch arms as needed) (35/26)(53/35)
3 tire flips
5 push press (fat bar) (from floor)
(75/55)(95/65)(135/95)
