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6/24/2015

23
Jun

6/24/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

(No Measure)

MOBILITY:

shoulder smash

4 way banded stretch

(Following 15 rep each)

PVC pass thru

PVC figure 8

PVC oh lunge

PVC OHS

DYNAMIC:

Prayer squat broad jumps

Inch worms

Duck walk

High knees

High knee skips

Overhead Squat (4-4-4-4)

Build slowly. Focus on form not weight. Break the plane of 90.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

200 m run

1 powers snatch (same as OHS)

4 OHS (75/55)(95/65)(115/85)

15 Abmat sit-ups

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