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7/8/2020

7
Jul

7/8/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

Warm up:

2 min row/bike

1 min hamstring rollouts/IT roll outs

Calf smash (lax ball)

Mobility

Metcon (No Measure)

3 way banded stretch

Hamstring rollouts

Pigeon stretch

Scorpion stretch

Dynamics

Core Work

Metcon (No Measure)

1 round

45 s cross-side mountain climbers

1 minute burpee tuck jump

45s supine bicycle

1 minute side-to-side plank

45s v-Russian twist

1 minute push up (focus on form)

45s back extension

2 minute plank

WOD

Metcon (AMRAP – Rounds)

Accessory WOD:

5 min EMOM:

1 rope climb (ring rows/rope pulls)(rope climb)(legless)

8 burpees

1 min rest

5 min EMOM:

8 T2B (leg raises/K2E)(T2B)(6T2B+1BMU)

1 wall climb

1 min rest

5 min EMOM:

100 m run

3 Dball 2 shoulder (L3: 100/80)
Completed rounds

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