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6/1/2020

31
May

6/1/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

Warm up:

(Other than running, can be done in designated workout area)

– 800 m run…then

– 3 Rds:

10 pushups (hand release)

10 air squats

10 abmat situps (arms in front)

Mobility

Metcon (No Measure)

Mobility: (in designated workout space)

– In place prayer squats + upward dog x5

– lunge complex x5

– plates arm circles x10 ea. Way

– dynamic 90’s x5

– high Knees in place 20 sec x2

– butt kicks in place 20 sec x2

WOD

Metcon (No Measure)

5-10 min

movement review/Clean review/warm up into wod weight

Metcon (AMRAP – Rounds and Reps)

All movements will be done in their designated space other than the run.

20 min AMRAP:

6 cleans (95/65)(135/95)(155/115)

15 sit-ups

25 DU (50 singles)

200 m run