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7/14/2015

13
Jul

7/14/2015

Midcoast CrossFit – CrossFit

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(No Measure)

ARRIVAL:

400 M run

4 way banded stretch

Lax Ball glute smash/upper IT smash

(No Measure)

MOBILITY:

-Shoulder smash

-Triceps smash

-Banded triceps stretch

-banded good mornings/KB good mornings

-KB squat sways

-laying down hip raises (stay in heels)

(challenge, perform with 1 leg)

DYNAMIC:

-skipping Frankenstein walk

-low lateral shuffle (with red band if there are enough)

-High knees

-High knee skips

-Burpee broad jumps

Back Squat (4-4-4-4-4)

Use rack, build sow, get to parallel

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

20 D.U. (40 singles)

6 Front squats (95/65)(115/85)(135/95)

(from the floor)

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

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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