11
Jun
6/12/2015
Midcoast CrossFit – CrossFit
Arrival warm up (1 mile) (No Measure)
1 mile run/ 1200 m row
Foam roll/PVC roll
4 way banded stretch
(No Measure)
Mobility:
Shoulder smash
PVC pass thru’s x20
PVC figure 8’s x20
PVC slow OHS x10-15
Dynamic:
Lunge complex
Walk out prayer squats
Frankenstein walks
Plank walks
High knee skips
Overhead Squat (4-4-4-4-4)
Take off rack if needed/desired. Goal is to slowly build. If form goes maintain the same weight.
Metcon (Time)
100 m run
3 OHS (75/55)(95/65)(135/95)
5 T2B (leg lifts/K2E)(T2B)
100 m run
6 OHS
10 T2B
100 m run
9 OHS
15 T2B
100 m run
12 OHS
20 T2B