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6/3/2015

2
Jun

6/3/2015

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

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

row relay (teams of 2,3)

Alternate every 250 or 500 meters

distance: 2500 m

Metcon (Time)

WOD:

21 – 15 – 9

pullups (assisted)(kip/butterfly)(C2B)

abmat situps

cal row

(No Measure)

tabata ABS:

Planks

flutter kicks

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