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6/17/2020

16
Jun

6/17/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

800 m run/ 1K row

3 rounds:

6 burpees

6 jump squats

12 OH med ball slams (wall)

Mobility

Metcon (No Measure)

Child’s pose

Scorpion stretch

Arm circles (plates)

Walking arms (plates)

Dynamic 90’s (plates)

High knees

Butt kicks

Strength

Metcon (Weight)

Movement:

Seated DB shoulder press

(Legs straight and together/core engaged)

Alternating L/R per rep

Rep scheme:

6-6-6-6

(Per side)(tempo 3 sec up/down)

WOD

Metcon (Time)

Complete all of the following For time:

400 m run

30-20-10-20-30

DU (double for singles)

Hand release pushups

Abmat sit-ups

400 m run

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