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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)


shoulder smash

arm walks up wall

hamstring therapy on wall

KB good mornings

KB squat sways


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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