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6/1/2015

31
May

6/1/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

Warm-up (No Measure)

Mobility:

shoulder smash

walking arms

dynamic 90’s

scorpion stretch

frog stretch

dynamic:

inch worms

high knee skips

slow burpee broad jumps

10 pushups x2

10 air squats x2

Metcon (No Measure)

skill work:

4 round tabata

T2B (scaled as needed, work on progression)

box jumps (scale as needed)

Tabata ABS: (3 rds)

bicycle crunches

star crunches

Metcon (Time)

WOD FOR TIME:

15 burpees

200 m run

20 T2B (K2E)

20 Box jumps (20/18)(24/20)(30/24)

20 wall balls (15/10)(20/15)

200 m run

15 burpees

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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