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7/7/2020

6
Jul

7/7/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

400 m run

3 rounds:

10 KB squat sways

4 strict pullups (scale if need be)

10 ring rows

Mobility

Metcon (No Measure)

banded front rack stretch

4 way banded stretch

pigeon stretch

walk out prayer squats

glute activation (mini bands under knee cap) low lateral steps 25 ea. way

bar barbell front squat bottoms holds (5 sec at the bottom x 8 times)

Strength

Front Squat (5-5-4-4)

building each round

WOD

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP:

1 bear complex (95/65)(135/95)(155/115)

10 pistols (assisted)

5 HSPU (assisted)(1 mat)(45’s+15’s)

100 m run