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6/30/2020

29
Jun

6/30/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

Arrival warm up:

2-3 min air dyne bike

2 rds:

8 KB goblet squats

6 KB goblet squat sways

8 walking lunges

Mobility

Metcon (No Measure)

scorpion stretch (8 touch holds each side)

Boot straps (5X)

lunge complex (down and back)

toy soldiers (down and back)

high knee skips/butt kicks/grapevine (down and back)

WOD

Metcon (AMRAP – Rounds)

13 min AMRAP:

(score: completed rounds only)

200 m run

11 KB swings (35/26)(53/35)(70/53)

11 KB goblet lunges (in place or walking)

11 hand release pushups

Core Work

Metcon (No Measure)

1 round

25 v-flutter kicks

25 v-bicycle (hands over head)

25 reverse v-bicycle

25 v-frogger (hands off floor)

25 side v-ups left (on elbow, hips 30-45 degs, hand behind head, touch elbow to thigh)

25 side v-ups right

25 Russian twists no weight (v-position)

* scale: AMRAP ea. exercise, try for same # of reps for all

Metcon (No Measure)

1 round

25 v-flutter kicks

25 v-bicycle (hands over head)

25 reverse v-bicycle

25 v-frogger (hands off floor)

25 side v-ups left (on elbow, hips 30-45 degs, hand behind head, touch elbow to thigh)

25 side v-ups right

25 Russian twists no weight (v-position)

* scale: AMRAP ea. exercise, try for same # of reps for all

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