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6/18/2015

17
Jun

6/18/2015

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

(No Measure)

Mobility:

shoulder smash

hamstring therapy on wall

supermans

lunge complex

Dynamic:

walking lunges

in place lateral lunges (20 total)

high knee skips

Deadlift (5-5-5-5-5)

Deadlifts (endurance focus)

6×5 building, lighter to moderate weight. Touch and go.

Metcon (AMRAP – Rounds and Reps)

WOD:

14 min AMRAP:

200m run/row

10 box jumps (20/18)(24/20)(30/24)

6 deadlifts (115/85)(155/115)(185/135)

(scale as needed, watch form, not meant to be super heavy)

1 rope climb (scaled)(rope climb)(legless)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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