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6/4/2020

3
Jun

6/4/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

400 m run/row

3 rds:

5, 3 count down, 3 count up pushups

10 DU/20 singles

20 sec. plank

Mobility

Metcon (No Measure)

4 way banded stretch + front rack

Prayer squats x4

Lunge complex x4 ea. Side

Samson stretch x4

high knees x2

Butt kicks x2

WOD

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

8 DB cleans (both arms) (35/25)(50/35)

10 OH plated lunges (25/15)(35/25)(45/35)

15 sit-ups

200 m run

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