18
May
5/19/2015
Midcoast CrossFit – CrossFit
Arrival warm up (800) (No Measure)
(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash
(No Measure)
Mobility:
Shoulder smash
Hamstring therapy on wall
Upward downward dog
Dynamic:
KB squat sways
KB good mornings
Frankenstein walks
High knee skips
2×10 jump squats
Deadlift (3-3-3-3-3)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
5 deadlifts (135/95)(165/125)(185/135)
6 burpee box jumps (20/18)(24/20)(30/24)
7 bar push-up
Post WOD stretching B (No Measure)
Hamstring therapy on wall
Upward/downward dog
Couch stretch
Frog stretch