6/15/2020

Midcoast CrossFit – CrossFit

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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