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6/5/2015

4
Jun

6/5/2015

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

Warm-up (No Measure)

Mobility:

Shoulder smash

Hamstring therapy on wall

Upward downward dog

Scorpion stretch

Dynamic:

Inch worms

Plank walks

Prayer squat broad jumps

10 push-up x2

10 superman x2

Metcon (No Measure)

Tabata 4 rounds

KB swings

Plank push-ups

Mountain climbers/ring dips (your choice)

Metcon (Time)

For Time:

4 ring dips (scale)(ring dip)(L3 MU)

10 air squats

10 KB swings (35/26)(53/35)(70/53)

6 ring dips

10 air squats

10 KB swings

8 ring dips

10 air squats

10 KB swings

10 ring dips

10 air squats

10 KB swings

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