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6/18/2020

17
Jun

6/18/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

3 rds:

100 m run

15 jumping jacks

15 air squats

10 mountain climbers

Mobility

Metcon (No Measure)

Cat/cow and pigeon stretch

Squat therapy on wall

Walk out prayer squats

high knee skips

Broad jumps

WOD

Metcon (AMRAP – Rounds and Reps)

18 min amrap:

12 wall balls

10 burpees

8 box jumps (20/18)(24/20)(30/24)

100 m run

Accessory (No Measure)

Accessory:

3 rd tabata:

Du

Hollow rocks

DBall 2 shoulder (intro)