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4/3/2015

2
Apr

4/3/2015

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

hamstring therapy on wall

4 way banded stretch

banded triceps

Dynamic:

inch worms

plank walks

high knees

butt kickers

low lateral shuffles

2-4 min extra front rack mobility if needed:

PVC front rack mobility

triceps smash

Front Squat (warm up, 20 unbroken, 5×4 building )

Metcon (No Measure)

GO OVER BEAR COMPLEX, use this time to warm up into bear complex weight.

Metcon (Time)

6 rounds for time:

200 m run/250 m row

2 BEAR COMPLEX (95/65)(135/95)(155/115) **scale if needed as these weights are just a guideline**

5 burpee over bar

15 overhead plated lunges (25/15)(35/25)(45/35)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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