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7/3/2020

2
Jul

7/3/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

2 min row

2 min shoulder smash

2 min hamstring/IT rollout

Mobility

WOD

Metcon (No Measure)

hamstring rollouts

lunge complex

toy soldiers

2 round tabata:

jumping jacks

mountain climbers

jump squats

Metcon (AMRAP – Rounds and Reps)

12 min time cap:

2-4-6-8-10…..

deadlifts (95/65)(135/95)(185/135)

T2B (assisted)(T2B)(the T2B + 1 BMU ea rd)

box jumps (20/18)(24/20)(30/24)

Core Work

Metcon (No Measure)

3 Rounds

Candle stick 45s, 15s rest

(Control downward motion)

* advanced, hanging candle stick

2-1 minute push ups

15s down, 30s hold at bottom, 15s up

Side-2-side low plank 45s, 15s rest

Hips rotate from left floor to right floor