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Easter basket


Easter basket

Midcoast CrossFit – CrossFit

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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 2 (No Measure)


Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings


Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (Time)


**The kettle bell is the Easter basket, it can not touch the ground the whole WOD. Reps are split evenly. One partner holds KB while other works.

Partner mile run with KB

(Complete 80 goblet squats at cul-de-sac (40 each))

100 burpee pull-ups (split reps evenly)

75 OHS (45/33)(75/55)(95/65)

(Split reps evenly)

50 box jumps (20/18)(24/20)(30/24)(split reps evenly)

Partner mile run with KB

(Complete 80 KB swings at cul-de-sac (40 each))

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