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5/28/2015

27
May

5/28/2015

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

(No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

Walk out prayer squats

Lunge complex

Dynamic:

Slow burpee broad jumps

Plank walks

Butt kicks

High knees

High knee skips

Metcon (No Measure)

Skill work:

6 min EMOM

(Remaining time each minute PLANK)

2 burpee

4 box jump

6 push-up

Scale as needed.

Metcon (Time)

For time:

400 m run/ row

2,4,6,8,10,12,

Box jump (20/18)(24/20)(30/24)

Pull-up (assisted)(Kip/butterfly)(c2b)

KB swing (35/26)(53/35)(70/53)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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