22
Jun
6/23/2020
Midcoast CrossFit – CrossFit
Warm-up
Metcon (No Measure)
Arrival warm up:
400 m run/500 m row/1-2 min bike
3 rds:
10 plank pushups
10 goblet squats
10 med ball situps
Mobility
Metcon (No Measure)
upward/downward dog
banded front rack stretch
lunge complex
burpee broad jumps
empty BB front squat bottom holds 5 sec x 5 times
Strength
Front Squat (3-3-3-3)
2 sec down 2 sec up
the focus is NOT a 3 rep max, however increasing in weight each round
WOD
Metcon (Time)
4 rounds for time:
12 calories (row/bike/ski)
8 front squats (95/65)(115/85)(135/95)
400 m run
8 box jumps (20/18)(24/20)(30/24)
12 abmat situps