Call Us: (860) 339.5317

6/28/2015

27
Jun

6/28/2015

Midcoast CrossFit – CrossFit

View Public Whiteboard

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

PARTNER FIGHT GONE BAD (AMRAP – Reps)

PARTNER WOD: fight gone bad

(Teams of two)

(2 min per station)

(3 rounds)

Perform as many reps as possible for each movement within the two minute time. You will rotate through each if the five movements three times, no rest between rounds, split reps evenly, minimum of ten reps before switching.

WALL BALL (20/15)

SUMO DEADLIFT HIGH PULL (75/55)(95/65)

BOX JUMPS (2/18)(20/20)

PUSH PRESS (55/35)(75/55)

CALORIE ROW

Leave a Reply