16
Jun
6/17/2015
Midcoast CrossFit – CrossFit
Arrival warm up (800) (No Measure)
(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash
Mobility/dynamic 2 (No Measure)
Mobility:
Shoulder smash
Walking arms
Dynamic 90’s
4 way banded stretch
KB squat sways
KB good mornings
Dynamic:
Frankenstein walks
Duck walks
Burpee broad jump
High knee skips
Metcon (No Measure)
Skill work:
4 round Tabata
Bar hang
Burpee
Air squat
Metcon (Time)
5 rounds for time:
200 m run
15 Abmat sit-ups
10 T2B(k2e)
L3: add 2 M.U. Each rd.