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7/13/2015

12
Jul

7/13/2015

Midcoast CrossFit – CrossFit

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(No Measure)

ARRIVAL WARM UP:

1 mile run

shoulder smash

Foam roller (IT band, Quads)

hang from bar (loosen shoulders)

(No Measure)

MOBILITY:

-Shoulder smash

-Walking arms

-Dynamic 90’s

-Couch stretch

-Banded IT band stretch (laying down, band around foot, slowly pulling leg across body.

– 4 ways banded stretch

DYNAMIC:

-Frankenstein walk

-crab walk

-1 foot hop to stabilization (alternate feet each hop) down and back

2×10 jump squats

Metcon (No Measure)

4 MIN EMOM:

(Goat day, pick 2 movement that needs improvement)

Perform 6-8 reps of each, remaining time each minute Plank on elbows

Metcon (Time)

FOR TIME:

200 m run

5 T2B (K2E)

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

5 med ball sit-up (15/10)(20/15)

10 T2B

10 Box Jump

10 Med ball sit-up

15 T2B

15 Box Jump

15 Med ball sit-up

400 m run

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