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6/25/2020

24
Jun

6/25/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

arrival warm up:

500 m row

3 rounds:

12 OH medball wall touches

10 goblt squats

10 KB swings

Mobility

Metcon (No Measure)

4 way banded shoulder stretches

squat therapy facing wall

duck walk

weighted arm circles

Movement Review

Metcon (No Measure)

review DB snatches,

warm up into wod weight

WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

200 m run

8 alt. DB snatch (35/20)(50/35)(65/45)

10 cal ski (row if ski’s are taken)

8 wall balls

Accessory work

Metcon (No Measure)

4 rd tabata:

Hollow rocks/GHD

Handstand hold/shoulder taps

DU work

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