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7/10/2020

9
Jul

7/10/2020

Midcoast CrossFit – CrossFit

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Metcon (No Measure)

Warm up:

3 rounds:

100 m run

15 mountain climbers

10 up dog pushups

10 lunges

Metcon (No Measure)

Mobility:

3 way banded leg stretch

Lunge complex

Toy soldiers

Dynamic 90’s/walking arms/arm circles

Dynamics

Metcon (No Measure)

Core work/accessory work:

45 sec hollow rock

30 sec rest

1 min plank hold

30 sec rest

45 sec pushup (15 down, 15 hold, 15 up)

30 sec rest

1 min plank hold

30 sec rest

45 sec plank hold

Metcon (Time)

WOD:

For time:

400 m run

12 ring dips (assisted)(ring dips)(6 ring MU)

10 cal ski

12 DB 1 arm OH squats (25/15)(35/20)(50/35)

10 cal row

12 OH plate lunges (25/15)(35/25)(45/35)

10 cal row

12 DB 1 arm OH squats

10 cal ski

12 ring dips

400 m run