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6/11/2015

10
Jun

6/11/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

Upward/downward/walking dog

Hamstring rollouts

Dynamic:

Duck walks

Plank walk

Burpee broad jumps

25 walking lunges

Metcon (No Measure)

Skill work:

Tabata 5 rounds:

Bar hangs

Plank holds

Walking lunges

Scale as needed

Metcon (AMRAP – Rounds and Reps)

3 min amrap

5 air squats

5 pull-ups (assisted)(Kip/butterfly)(C2B)

**********1 min rest***********

4 min amrap:

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

5 pull-ups

***********1 min rest***********

5 min amrap:

5 hand release push-ups

5 pull-ups

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