21
Apr
4/22/2015
Midcoast CrossFit – CrossFit
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