Call Us: (860) 339.5317




Midcoast CrossFit – CrossFit

View Public Whiteboard

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)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

Skill work:

5 min EMOM:

5 KB goblet squats

5 wall balls

Scale as needed

Tabata 3 rounds:

Med ball sit-ups

Scale as needed

Metcon (AMRAP – Rounds and Reps)

12 min time cap:

(Complete the following)

**NOTE: 1 round is KB,D.U.,wall ball**

Score is rounds and reps

(Endurance focus)

5 KB swings (35/26)(53/35)(70/53)

10 D.U. (Double the singles)

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

10 KB swings

20 D.U.

10 wall balls

15 KB swings

30 D.U.

15 wall balls

20 KB swings

40 D.U.

20 wall balls

25 KB swings

50 D.U.

25 wall balls

30 KB swings

60 D.U.

30 wall balls

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

Leave a Reply