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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)


Shoulder smash

Walking arms

Dynamic 90’s

Upward/downward/walking dog

Scorpion stretch


Lunge and reach

Inch worms

Jump squats (2 sets of 10)

Mountain climbers (2 sets of 20 sec)

Metcon (No Measure)


Pick 2 movements that need improvement.

Set up for the movement following proper progressions.

Perform 6-8 reps of both movements each minute.

6 min EMOM

Metcon (AMRAP – Rounds and Reps)

“Skill work AMRAP”

Complete the following:

Station 1: 4 min AMRAP

8 wall balls (14/10)(20/18)

4 burpees

1 minute rest

Station 2: 4 min AMRAP

5 box jumps (20/18)(24/20)(30/24)

6 T2B (leg raises)(K2E)

1 minute rest

Station 3: 4 min AMRAP

4 HSPU (box)(1 mat)(deficit)

10 DU/20 singles

Score is total number of rounds and reps of each 3 stations combined.

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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