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7/1/2015

30
Jun

7/1/2015

Midcoast CrossFit – Strong Man

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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

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

EMOM for 8 minutes

2 KB swings (35/26)(53/35)(70/53)

2 plated burpees (25/15)(35/25)(45/35)

2 1 arm DB snatch (15/35/55/KB)

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

2 stone to shoulder

2 HSPU

Rest 2 min

5 min AMRAP:

3 push jerk (off rack)

5 push-ups (feet elevated)

Rest 1 min

3 min AMRAP:

Max farmer carry (KB)(100 m)

Each time down counts as a rep.

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