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7/11/2020

10
Jul

7/11/2020

Midcoast CrossFit – Masters

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Metcon (No Measure)

Warm Up

400m easy Run

10 Spider Lunges

15 PVC Good Mornings

15 PVC OHS

10 Lateral Lunges

Metcon (No Measure)

Mobility:

Split KB Press

Extension Slides

Shin Rollout on Box

Calf Rollout

Twisted Samson

Metcon (AMRAP – Rounds)

WOD:

20 min EMOM

Alternate movements at the top of every minute

Repeat for 4 total rounds

Minute 1: 15-20 Plate to Ground Overhead

Minute 2: 25 Air Squats

Minute 3: 8 HSPU or 12 hand release push ups

Minute 4: 20 Plated Russian Twists

Minute 5: 32 Du or 64 singles

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