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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 1 (No Measure)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

Skill work:

4 rounds Tabata of the following:

T2B (scale as needed)

Bar hangs (grip strength)(for everyone)

Planks (elbows or hands)

Metcon (Time)

For time:

40 air squat

400 m run

3 rope climb (scale as needed)(L3 leg less)

400 m run

20 Alt. DB snatch (35/15)(55/35)(use KB if needed as well)

400 m run

10 plated burpees (25/15)(35/25)(45/35)

Finisher: 1 min. AMRAP T2B (scale as needed)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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