7/12/2020

Midcoast CrossFit – Endurance

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Warm-up

Metcon (No Measure)

3 rounds

row 1 min

20 sec slow

20 sec med

20 sec sprint

8 burpees

8 pushups

Activation

Metcon (No Measure)

upward downward dog

scorpion stretch

hamstring rollouts

dynamics

WOD

Surfer on Acid (Time)

3 Rounds for Time

400 Meter Run

21 Burpees

Accessory work

Metcon (No Measure)

tabata 3

medball pushup complex

stick situps

mountain climbers