4/22/2015

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

(No Measure)

Mobility:

Shoulder smash

4 way banded stretch

Walking arms

Dynamic 90’s

Dynamic:

Frankenstein walks

High knees

Butt kicks

High knee skips

Metcon (No Measure)

SKILL WORK:

(Tabata 4 rounds)

Handstand holds (scale as needed)

Pistols (scale as needed)

Abmat sit-ups

(Continue to work on progression, challenge yourself)

: Metcon (AMRAP – Rounds and Reps)

WOD:

(12 min AMRAP)

Complete as many rounds of the following (1 round = HSPU, T2B)

3 HSPU (box)(mat)(deficit)

3 T2B (K2E)(scale as needed)

3 HSPU

6 T2B

3 HSPU

9 T2B

6 HSPU

12 T2B

6 HSPU

15 T2B

6 HSPU

18 T2B

9 HSPU

21 T2B

9 HSPU

24 T2B

9 HSPU

27 T2B

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash