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6/3/2020

2
Jun

6/3/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

Pre warm up:

800 m run

3 rounds:

10 pushups

10 hollow rocks

10 jump squat

Mobility

Metcon (No Measure)

Upward/downward/walking dog (x3 ea.)

Toy soldiers (x2)

Prayer squats (x2)

Low lateral shuffles (x2)

Dynamic 90’s (2.5/5’s x6 ea.)

WOD

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

6 rounds:

16 Alt. DB snatch (35/25)(50/35)(65/45)

14 burpee over DB’s

12 box jumps (20/18)(24/20)(30/24)

100 m run