6/17/2015

Midcoast CrossFit – CrossFit

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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.