6/23/2020

Midcoast CrossFit – CrossFit

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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