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4/9/2015

8
Apr

4/9/2015

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)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

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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