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6/6/2015

5
Jun

6/6/2015

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

arm walks up wall

hamstring therapy on wall

upward/downward dog

Dynamic:

frankenstein walks

plank walks

duck walks

burpee broad jumps

Front rack mobility (No Measure)

Banded tricep stretch

Front rack mobility on box (PVC)

Tricep smash

Squat Clean Thruster (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

WOD:

400 m run/row then….

5 min AMRAP

5 Thrusters (75/55)(95/65)(115/85)

10 D.U. (60 singles)

5 bar pushups

******3 min rest then repeat******

400 m/row then….

5 min AMRAP

5 Thrusters (75/55)(95/65)(115/85)

10 D.U. (60 singles)

5 bar pushups

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