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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

Mobility/dynamic 2 (No Measure)


Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings


Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (AMRAP – Reps)

Teams of 2

5 min AMRAP:

partner A: 20 wall balls

Partner B: amrap burpees

then switch, (keep track of burpees)

1 min rest

5 min AMRAP:

partner A: 20 power cleans (95/65)(135/95)(165/115)

partner B: amrap D.U. (singles)

then switch, (keep track of D.U.’s

1 min rest

5 min AMRAP:

partner A: 20 T2B (K2E)

partner B: amrap box jumps (20/18)(24/20)(30/24)

then switch, (keep track of box jumps)