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6/30/2015

29
Jun

6/30/2015

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

banded triceps stretch

4 way banded stretch

walking arms

dynamic 90’s

Dynamic:

KB squat sways

KB good mornings

prayer squat broad jumps

high knees

butt kicks

Hang Power Clean (4-4-4-4-4)

don’t drop the bar until set is complete. Build each set if possible. If form gets away drop weight.

Metcon (Time)

WOD:

(FOR TIME)

1,2,3,4,5,6,7,6,5,4,3,2,1

power cleans (95/65)(135/95)(155/115)

wall balls (15/10)(20/15)

burpees

100 m sprint every 3 minutes

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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