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Power hour


Power hour

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 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 (AMRAP – Rounds and Reps)


18 min AMRAP:

(Teams of 2)

(Split reps evenly)

(Partner resting planks)

(Score is total reps, if you go into round 2 it will be rounds and reps)

200 D.U.(400 singles)

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

Team 800 m run

100 air squats

50 power cleans (75/65)(95/65)(135/95)

Team 400 m run

100 push-ups

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

200 m run

(The run counts as 1 rep)

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