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4/6/2015

5
Apr

4/6/2015

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

Couch stretch

Scorpion stretch

Dynamic:

Inch worms

Plank walks

Burpee broad jumps

Deadlift (15 unbroken at reasonable weight, 5×3)

Set 1: 15 unbroken

Then,

5×3 building slowly (unbroken if possible) build to a 3 RM

Metcon (Time)

WOD for time:

100 D.U. (200 singles)

10 dead lifts (95/65)(135/95)(185/135L3)(205/155L3)

(Scale as needed)

20 bar push-ups

75 D.U. ( 150 singles)

10 dead lifts

20 bar push-ups

50 D.U. (100 singles)

10 dead lifts

20 bar push-ups

25 D.U. (50 singles)

Finisher: 40 Abmat sit-ups

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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