11
Jul
7/12/2020
Midcoast CrossFit – Endurance
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