5/29/2015

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

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