5/13/2015

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

(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