17
May
5/18/2015
Midcoast CrossFit – CrossFit
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
