12
May
5/13/2015
Midcoast CrossFit – CrossFit
Arrival warm up (800) (No Measure)
(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash
(No Measure)
Mobility:
shoulder smash
4 way banded stretch (shoulder mobility)
upward/downward/walking dog
KB squat therapy (x2)
Dynamic:
high knees
butt kicks
high knee skips
10 hand release pushups (x2)
10 jump squats (x2)
Back Squat (3-3-3-3-3)
slowly build each round.
half class bench/half class back squat then switch.
Bench Press (4-4-4-4-4)
slowly build each round.
half class bench/half class back squat then switch.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
15 hand release pushups
5 front squats (from floor)
(75/55)(95/65)(135/95)
15 abmat sit-ups (GHD L3*)
1 rope climb (ring row/rope pull)(rope climb)(legless rope climb)
Post WOD stretching B (No Measure)
Hamstring therapy on wall
Upward/downward dog
Couch stretch
Frog stretch