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6/22/2015

21
Jun

6/22/2015

Midcoast CrossFit – CrossFit

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(No Measure)

2 mile run

Foam roll

Shoulder smash

(No Measure)

MOBILITY:

Shoulder smash

Tricep smash

Banded tricep stretch

Forearm stretch (floor kneeling)

Hamstring rollouts

DYNAMIC:

Frankenstein walks

Samson stretch (walking)

Lateral shuffle steps (low and slow)

20 air squats

High knees x2

Butt kickers x2

Push Jerk (3-3-3-3-3)

Metcon (Time)

5 rounds for time:

8 push press (75/55)(95/65)(115/85)

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

8 burpees

100 m sprint

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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