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6/16/2015

15
Jun

6/16/2015

Midcoast CrossFit – CrossFit

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400 m (No Measure)

10-12 min

400 m run

10 jump squats

10 pushups

10 air squats

shoulder smash

foam roll

(No Measure)

Mobility:

Shoulder smash

Banded tricep stretch

Laying down KB pull overs

KB squat sway

KB good mornings

Dynamic:

Inch worms

Duck walks

Lateral lunge walk x2

High knees x2

Butt kicks x2

Squat Clean (2-2-2-2)

Low rep count. Build each set if possible. Make sure form is consistent. Goal is to find a 2 RM

1-Mile Run (Time)

Max Effort 1-Mile Run

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scale as needed

75/55 L1, 95/65 L1, 135/95 L2, 155/115 L3

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