5
Jun
6/6/2020
Midcoast CrossFit – CrossFit
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