6/26/2020

Midcoast CrossFit – CrossFit

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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