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6/13/2015

12
Jun

6/13/2015

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

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

Med ball sit-ups and Goat.

Tabata 5 rounds of med ball sit-ups and a movement that needs improvement. Scale as needed but challenge yourself.

Metcon (Time)

For time:

200 m run/row then…

D.U. 70-60-50-40

Wall balls. 10-20-30-40

D.U. / (singles,double the number)

Wall balls (15/10)(20/15)

**only L1 and RX**

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