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6/29/2015

28
Jun

6/29/2015

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

(No Measure)

Mobility:

Shoulder smash

Couch stretch

Pigeon stretch

Hamstring rollouts

Walking arms

Dynamic 90’s

Mobility:

Frankenstein walks

Walk out prayer squats

2×10 of the following

Walking lunges

Push-ups

Jump squats

Metcon (No Measure)

Skill work:

Tabata:

3 rds:

Pull-ups (scale as needed)

Planks

3 rds:

Med ball sit-ups

Star crunches

Metcon (AMRAP – Rounds and Reps)

5 min amrap:

5 pull-ups (assisted)(Kip/butterfly)(C2B

10 air squats

1 min rest

4 min amrap:

5 pull-ups (assisted)(Kip/butterfly)(C2B)

6 burpees

1 min rest

3 min amrap:

5 pull-ups (assisted)(Kip/butterfly)(C2B

20 D.U. (40 singles)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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