21
May
5/22/2015
Midcoast CrossFit – CrossFit
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)