5/22/2015

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

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (No Measure)

Skill work:

4 round Tabata:

Ring rows

Bar hangs

Plank

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

200 m plate run/carry (25/15)(35/25)(45/35)

8 ring dips (assisted)(ring dip) (4 m.u.)

10 box jumps (20/18)(24/20)(30/24)