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5/16/2015

15
May

5/16/2015

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

(No Measure)

Mobility:

shoulder smash

walking arms

dynamic 90’s

lunge complex

walk out prayer squats

dynamic:

(2×20) mountain climbers

prayer squat broad jumps (x2)

high knees

butt kicks

Metcon (No Measure)

Skill Work:

4 round tabata:

med ball sit-ups

hspu Holds

Metcon (AMRAP – Reps)

WOD:

12 min time Cap to get as far as possible

2 – 4 – 6 – 8 – 10 – 15

10-15-20-25-30 – 35

HSPU (assisted)

Abmat situps (GHD L3)

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