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7/4/2020

3
Jul

7/4/2020

Midcoast CrossFit – Masters

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Warm-up

Metcon (No Measure)

2 min each:

Row

Bike

Row

Foam roll lats and upper back

Mobility

Metcon (No Measure)

Mobility:

Banded Lat Pull Down

30 sec each

PVC PassThru

Walking Knee Hug

Lunge and Reach

Lateral Lunges

Hip Flexor Circles

Bird Dog

Plank Up-In-Back

Tabata

Metcon (No Measure)

Bound jumps

Air squats

WOD

Metcon (Time)

WOD

7 Rounds

7 Hang Cleans (75/55)(95/65)

400m Run

17 KB Swings (35/26)(53/35)

7 Plated Burpees (25/15)(35/25)

6 Pull Ups

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