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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)


Shoulder smash

4 way banded stretch

Plate circles (1 arm at a time hanging)

KB squat sway


1 leg hop to stabilization alternate feet each hop (down and back twice)

Hold each hop for 2 seconds

Hamstring rollouts

Lunge complex

Walk out prayer squats

Metcon (No Measure)

Skill work:

Perform the following (not for time)

3 rounds, work on form

4 pistols (scale as needed)

8 push-ups (hand release)

10 walking lunges

Rest as needed between movements and or rounds.

2 round TABATA:

Wall sit


Bar hang

Scale as needed

Metcon (Time)

For time:

1 mile run

5 rounds :

2 ring dip (ring row/band assisted)(unassisted)

4 HSPU (box)(1 mat)(deficit)

6 pistols (box/assisted)(unassisted)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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