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6/23/2015

22
Jun

6/23/2015

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

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

SKILL WORK:

GOAT DAY!

Pick 2 goat movements and perform 4 reps each EMOM for 7 min.

(Work on progression, form, weakness)

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

5 T2B (K2E)

10 D.U. (20 singles)

1 min rest*******

4 min AMRAP:

5 T2B (K2E)

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

1 min rest*******

4 min AMRAP:

5 T2B (K2E)

5 burpees

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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