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6/26/2015

25
Jun

6/26/2015

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

Tricep smash

Walking arms

Dynamic 90’s

Scorpion stretch

DYNAMIC:

Lateral lunges

High knees

High knee skips

Plank walks

burpee broad jumps

Clean complex (3-3-3-3-3)

Hang clean, power clean, squat clean
1 rep of each movement per set for the complex. Build slowly.

Metcon (Time)

6 rounds:

5 power cleans (95/65)(115/85)(135/95)

10 bar facing burpee

1 rope climb (ring rows-ring pulls)(rope climb)(leg less)

Post wod stretching C (No Measure)

Slow 400-800 m run

Foam roll

4 way banded stretch

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