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6/13/2020

12
Jun

6/13/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

800 m run

3 rds:

10 air squats

10 pushups

10 lunges

Mobility

Metcon (No Measure)

Boot straps

PVC OH squats 2-3 sec bottom holds

Walk out prayer squats

Walking arms

Arm circles

Dynamic 90’s

High knees, butt kicks

WOD

Metcon (Time)

5 rounds:

12 wall balls

10 KB swings (35/26)(53/35)(70/53)

400 m run

Core Work

Metcon (No Measure)

4 rd tabata:

Plank pushups

Floor wipers

Lateral med ball twists

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