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7/1/2015

30
Jun

7/1/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Frog stretch

Walk out prayer squats

Lunge complex

Dynamic:

Inch worms

Plank walks

Low lateral steps/shuffle

Burpee broad jumps

(No Measure)

Skill work:

Goat day:

Pick 2 movements that need improvement. Spend 3-4 min doing a few reps of each warming up.

6 min EMOM:

6-8 rep goat #1

6-8 rep goat #2

(If D.U. Perform minimum of 10)

Metcon (Time)

6 rounds for time:

200 m run/row

10 T2B (assisted,scaled)(T2B)

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

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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