12
Jun
6/13/2015
Midcoast CrossFit – CrossFit
Arrival warm up (1 mile) (No Measure)
1 mile run/ 1200 m row
Foam roll/PVC roll
4 way banded stretch
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**
