20
May
5/21/2015
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
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
