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7/15/2015

14
Jul

7/15/2015

Midcoast CrossFit – CrossFit

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(No Measure)

ARRIVAL:

800 m run

calf stretch on wall (alt)

upward/downward dog

(No Measure)

MOBILITY:

shoulder smash

calf smash

walking arms

dynamic 90’s

bent over hanging arm circles

DYNAMIC:

Hamstring rollouts

Duck walk

Plank walk

burpee broad jumps

2×10 pushup knee to elbow

Metcon (No Measure)

Tabata 4 rounds:

pushups (scale as needed)

wall balls (15/10)(20/15)

Tabata 3 rounds:

Bicycle crunches

star crunches

Metcon (Time)

10 Wall balls

6 Pull-up (assisted)(Kip/butterfly)(C2B)

5 burpees

20 wall balls (15/10)(20/15)

12 pull-up

11 burpee

20 wall balls

18 pull-up

17 burpee

10 wall balls
C2B can be performed if proficient. Otherwise please perform what is comfortable/doable at this time.

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