28
May
5/29/2015
Midcoast CrossFit – CrossFit
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
4 way banded stretch
Upward downward dog
Hamstring rollouts
Dynamic:
Frankenstein walks
High knees
Butt kicks
Jump squats (2×10)
Overhead Squat (4-4-4-4-4)
OFF RACK.
Build slowly, watch form. Keep weight the same if from goes while trying to increase.
Metcon (Time)
For time:
100 m run
10 Abmat sit-ups (GHD optional)
8 OHS (75/55)(95/65)(115/85)
200 m run
20 Abmat sit-ups
10 OHS
100 m run
30 Abmat sit-ups
12 OHS
200 m run
Post WOD stretching B (No Measure)
Hamstring therapy on wall
Upward/downward dog
Couch stretch
Frog stretch