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6/10/2020

9
Jun

6/10/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

800 m run

3 rd:

5 downward to upward dog

10 wall balls (outside)

5 plank pushups

Mobility

Metcon (No Measure)

3 way banded leg stretch

Walk out prayer squats (25 ft)

Duck walk (25 ft)

Walking arms x10

Arm circles both ways x10

Dynamic 90’s x5

WOD

Metcon (No Measure)

Movement review and

Warm up into DB thruster and man maker weight

Metcon (AMRAP – Rounds)

5 min AMRAP:

10 DU (20 singles)

6 DB thrusters (25/15)(35/20) (50/35)

1 min rest

5 min AMRAP:

8 burpees

2 DB man makers

1 min rest

5 min AMRAP:

100 m run

10 hand release pushups

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