5/18/2015

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

Couch stretch

Scorpion stretch

Dynamic:

Lunge and reach

Plank walks

Lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

Skill work:

GOAT DAY: pick two movements that need improvement.m

4 min EMOM perform 6-12 reps of movement one, remaining time rest or plank)

4 min EMOM perform 6-12 reps of movement two, remaining time rest or plank)

Metcon (Time)

For time:

400 m run

20 KB swings (35/26)(53/35)(70/53)

20 abmat sit-ups (GHD)

400 m run

20 KB swings

20 abmat sit-ups

400 m run

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch