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6/8/2020

7
Jun

6/8/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

800 m run

3 rounds:

5 burpees

10 sit-ups

10 air squats

(Also use this time to get some extra stretching in if need be)

Mobility

Metcon (No Measure)

Upward downward dog

Scorpion stretch

Toy soldiers

High knees

Butt kicks

10 x 2 straight arm mini band pull aparts

10 lateral straight leg steps (mini band around ankles) x2 ea. Way

10 bent leg lateral steps (stay low) band around knee, 2x ea. Way

WOD

Metcon (Time)

For time:

30 goblet squats (35/26)(53/35)(70/53)

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

20 sit-ups

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

10 burpee box jump overs

20 KB swings

20 sit-ups

10 box jumps

30 goblet squats (KB)