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6/25/2015

24
Jun

6/25/2015

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 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (No Measure)

Skill work:

Tabata 3 rounds:

Ring dip/ring dip hold/muscle up

(Pick one) (scale as needed)

Tabata 3 rounds:

Med all sit-ups

Planks

Metcon (Time)

For time:

Ring dips/M.U. 2 – 4 – 6 – 8 – 6 – 4 – 2

D.U. 20-40-60-80-60-40-20

KEY:

Ring dip (assisted)(ring dip)(m.u.)

D.U. (Singles)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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