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6/2/2015

1
Jun

6/2/2015

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

arm walks up wall

hamstring therapy on wall

KB good mornings

KB squat sways

dynamic:

walk out prayer squats

lunge complex

frankenstein walks

high knees

high knee skips

Deadlift (4-4-4-4-4)

touch and go deadlifts, make sure weight is appropriate. Watch form, watch back. Building if possible each round, if not build and maintain.

Metcon (AMRAP – Rounds and Reps)

11 min amrap:

10 D.U. (singles)

5 deadlifts (135/95)(165/125)(205/145)

***scale back as needed, watch form

20 D.U. (singles)

5 deadlifts

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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