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6/27/2020

26
Jun

6/27/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Arrival Warm up:

500 m row (slow/moderate pace)

3 rounds:

10 KB goblet squats

10 KB squat sways

10 jump rope/DU

Metcon (No Measure)

Mobility:

4 way banded stretches (shoulders)

Upward downward dog x4

Hamstring rollouts x4

PVC Pass thru’s x12

PVC OHS x12

Arm circles/walking arms/dynamic 90’s

Metcon (No Measure)

Wod setup and movement review

Metcon (Time)

CHIPPA!

1 mile run

80 sit-ups

60 Kb swings (35/26)(53/35)(70/53)

40 front rack lunges (75/55)(95/65)(135/95)

20 power snatches (75/55)(95/65)(135/95)

10 HSPU (assisted)(1 may)(strict)

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