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5/15/2015

14
May

5/15/2015

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

PVC pass thru’s

PVC figure 8’s

slow PVC overhead squats (2×10)

walking arms (plates)

dynamic:

frankenstein walks (x2)

plank walks (x2)

prayer squat broad jumps (x2)

Bergner warm up:

1. down + up

2. elbows high + outside

3. muscle snatch

4. snatch drop from back

5. hang power snatch

Hang Snatch (2-2-2-2-2)

**hang squat snatch**

reset between reps if needed.

Metcon (AMRAP – Reps)

14.1 (Crossfit opens WOD)

10 min AMRAP:

30 double unders (60 singles)

15 Power snatch (65/45)(75/55)(95/65)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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