5/19/2015

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

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