6/6/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

Warm up:

Mile run

3 rounds:

8 Upward dog pishups

10 situps

15 DU/30 singles

Mobility

Metcon (No Measure)

Prayer squats x5

Scorpion stretch x5 ea.

Walking arms x10 ea.

Dynamic 90’s x6 ea.

WOD

Metcon (AMRAP – Rounds)

EMOM 12

(Score: completed rounds)

3 burpees

4 one arm OH DB squats 35/20

5 one arm DB renegade push-up rows

alternate arms every round for the DB squats and renegade rows

Core Work

Metcon (No Measure)

Abwork:

3 rd. Tabata

Bicycle crunches

Hollow rocks

Lateral plate twists