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7/6/2020

5
Jul

7/6/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

400 m run

3 rounds:

10 cal ski

10 pushups

10 jump squats

Mobility

Metcon (No Measure)

4 way banded stretch/shoulder stretch

Dynamic 90’s/walking arms/arm circles/hanging circles (shoulders)

Lateral straight leg mini band walks

Walk out prayer squats/duck walks

12 tuck jumps

Tabata

Metcon (No Measure)

3 rounds:

DU (work on form/progression)

KB goblet squats

Burpee broad jumps (sit in squat on landing)

Hollow rocks

WOD

Metcon (Time)

For time:

10-12-14-12-10

KB swings (35/26)(53/35)(70/53)

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

10-20-30-20-10

Sit-ups

DU (double the # for singles)

100 m run every 3 min

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