14
Jun
6/15/2020
Midcoast CrossFit – CrossFit
Warm-up
Metcon (No Measure)
Arrival warm up:
1 mile run
2 rounds:
10 jump squats
10 pushups
20 jump rope (single/DU
Mobility
Metcon (No Measure)
3 way banded leg stretch
Up dog pushups 10×2 slow
Walk out prayer squats
Burpee broad jumps
Activation:
25 foot straight leg mini band lateral steps (down/back)
25 foot bent leg mini band lateral steps (down/back)
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP:
12 DB box step ups (2 DB) (25/15)(35/20)
14 wall balls
24 DU (48 singles)
200 m run
Metcon (No Measure)
Post wod accessory:
DB plank walk (2 DB) 25 ft x2
DB man makers 3×4