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7/1/2020

30
Jun

7/1/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

Arrival warm up:

2 min bike/row/400 m

3 rds:

5 pullups/kipping sway

5 updog pushups

5 air squats

Metcon (No Measure)

Arrival warm up:

2 min bike/row/400 m

3 rds:

5 pullups/kipping sway

5 updog pushups

5 air squats

Mobility

Metcon (No Measure)

squat therapy (on floor, bent knee and strsight leg on wall)

wall creepers

walk out prayer squats

burpee broad jumps (land in full squat, hold 2 sec)

2×15 mountain climbers

2×10 kipping sway (on rig)

Accessory work

Metcon (No Measure)

Sprint work:

complete a total of six 100 m sprints

rest the same amount of time it takes you to complete the 100 m sprint each time.

GOAL: same 100 m sprint time each round or slightly faster

WOD

Metcon (Time)

21-15-9

pullups (assisted, use proper progression)

wall balls (20/14)

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