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5/23/2015

22
May

5/23/2015

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

4 way banded stretch

PVC pass thru’s

PVC figure 8’s

Dynamic:

walking lunges

walk out prayer squats

burpee broad jumps

plank walks

Metcon (No Measure)

Skill work:

4 rounds tabata:

bar hangs

slow knee raises (hanging from bar)

plank

Metcon (Time)

Barbara

Five Rounds for time:

20 Pull-ups (assisted)(as is)(C2B)

30 Push-ups

40 Sit-ups

50 Squats

*3-minute rest after each round*

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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