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4/7/2015

6
Apr

4/7/2015

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

Dynamic 90’s

Hamstring rollouts

Upward/downward/walking dog

KB squat sways

KB good mornings

Dynamic:

High knees

butt kicks

High knee skips

30 med all sit-ups with partner

Metcon (No Measure)

Skill work:

Tabata 3 rounds

KB swings

Walking lunges

4 Min EMOM:

12 wall balls

Plank for remaining minute

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

400 m run

8 burpees

10 KB swings (36/26)(53/35)(70/53)

12 wall balls (14/10)(20/14)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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