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7/10/2015

9
Jul

7/10/2015

Midcoast CrossFit – CrossFit

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400 m (No Measure)

10-12 min

400 m run

10 jump squats

10 pushups

10 air squats

shoulder smash

foam roll

(No Measure)

Mobility:

Shoulder smash

Banded tricep stretch

Couch stretch

KB squat sways

Dynamic:

Hamstring roll outs

Burpee broad jumps

Low lateral shuffle steps x2

Tabata 3 rounds:

Plank pushups

Hang Clean Complex-OLY (3-3-3-3-3)

Perform:

1 Squat Clean from floor

1 Hang Squat Clean from just below the knee

1 High Hang Squat Clean

Metcon (Time)

Metcon:

WOD:

For time:

100 m sprint

2 power clean (95/65)(135/95)(165/125)

2 HSPU (box)(1 mat)(deficit)

3 Power clean

3 HSPU

200 m sprint

4 Power clean

4 HSPU

5 Power clean

5 HSPU

100 m sprint

6 Power clean

6 HSPU

7 Power clean

7 HSPU

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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