6/12/2015

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

(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