4/22/2015

Midcoast CrossFit – Strong Man

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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)