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5/14/2015

13
May

5/14/2015

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

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (No Measure)

Skill work:

GOAT DAY (pick a movement that needs work)

6 min EMOM:

perform 8-10 reps remaining time rest

Metcon (Time)

WOD: (following for time)

21 – 15 – 9

pull-ups (assisted)(kip/butterfly)(C2B)

pistols (alternating): (assisted if needed)

Cal Row

(heats if needed)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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