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7/9/2020

8
Jul

7/9/2020

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

2 rounds

200 m run

10 cal ski

10 cal row

10-15 sec kip sway on rig

Mobility

Metcon (No Measure)

shoulder activation

front rack stretch(s)

hamstring activation/stretch

boot straps/prayer squats/squat stretch

dynamics

Strength

Hang Clean (3-3-2-2-2)

build each round, 2 rep max

WOD

Metcon (Time)

21-15-9

medball squat cleans (20/14)

pullups (assisted)(pullups)(C2B)

situps (L3: GHD)

Finisher:

20 cal ski