5/21/2015

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

Kneeling forearm stretch

Banded tricep stretch

Walking arms

Dynamic 90’s

Dynamic:

Frankenstein walks

Slow burpee broad jumps

2 rounds walking lunges

Thruster (4-4-4-4-4)

Slowly build each round. Focus on form. Good front rack position.

Metcon (Time)

WOD for time:

14 – 12 -10 – 8

Thrusters (75/55)(95/65)(115/75)

Burpee over bar

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch