Call Us: (860) 339.5317

7/11/2015

10
Jul

7/11/2015

Midcoast CrossFit – CrossFit

View Public Whiteboard

Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

Calf stretch on wall 20sec per leg x2

Lunge complex

Dynamic:

Duck walk

Crab walk

Plank walk

Lateral hops 20 sec x2

Forward and backward hops 20 sec x2

Metcon (No Measure)

Metcon:

Skill work:

Emom for 7 mins

10 D.U. (20 singles)

5 box jump (scale as needed)

Metcon (AMRAP – Rounds and Reps)

Metcon:

WOD:

4 min AMRAP

5 Box jump (20/18)(24/20)(30/24)

10 D.U. (20 singles)

Rest 1 minute

4 min AMRAP

6 Alt DB snatch (35/15)(55/35)(KB’s available)

5 hand release pushups

Rest 2 minutes

4 min AMRAP

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

Post wod stretching C (No Measure)

Slow 400-800 m run

Foam roll

4 way banded stretch

Leave a Reply