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6/4/2015

3
Jun

6/4/2015

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

4 way banded stretch

walking arms

dynamic 90’s

dynamic:

walkout prayer squats

inch worms

low lateral shuffles

pushup burpee complex

8 reps of complex:

3 hand release pushups

1 burpee

Front rack mobility (No Measure)

Banded tricep stretch

Front rack mobility on box (PVC)

Tricep smash

Push Press (5-5-5-5-5)

build slowly, make sure the movement does not turn into a push jerk. scale back or maintain if it does.

Metcon (Time)

800 m run

3 ROUNDS:

15 push press/jerk (75/55)(95/65)(115/75)

10 bar facing burpees

15 overhead walking lunges (25/15)(35/25)(45/35)

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