25
Jun
6/26/2020
Midcoast CrossFit – CrossFit
Warm-up
Metcon (No Measure)
Arrival warm up:
800 m run/1000 m row
3 rds:
10 jump ropes (single/DU)
10 kipping sways
10 walking lunges
Mobility
Metcon (No Measure)
upward/downward dog
hamstring rollouts
scorpion stretch
lunge complex/samson stretch
high knees x2
butt kicks x2
Strength
Deadlift (6-6-6-6)
weight is building but stays light to moderate, focus is clean reps/good form/ Touch and go
WOD
Metcon (AMRAP – Reps)
12 min AMRAP: (total reps)
7 sumo deadlift high pulls (75/55)(95/65)(115/85)
7 OH plated lunges (35/25)(45/35)(55/45)
7 T2B (assisted: leg raise/K2E)
14 DU (28 singles)
Core Work
Metcon (No Measure)
Post WOD optional core:
3 rd tabata:
hollow rocks
med ball situps
bicycle crunches