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6/11/2020

10
Jun

6/11/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

400 m run

25 ft mini band straight leg lateral steps both ways

25 ft mini band bent leg lateral steps both ways

Walking lunges 10×2

20 sec plank pushups x2

Mobility

Metcon (No Measure)

Upward downward dog

Samson stretch

PVC OHS x15

PVC bottom OHS bottom hold 10-15 sec x2

plank walk 25 ft x2

WOD

Metcon (Time)

Wod 5/11/2020

Complete the following for time:

50 burpee box jumps (20/18)(24/20)(30/24)

100 pushups /jump squats/sit-ups (athlets choice)

*wod starts with a 200 m run and complete a 200 m run every 3 minutes

**break up/split reps evenly

Metcon (No Measure)

Finisher:

50 abmat sit-ups

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