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7/18/2015

17
Jul

7/18/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

(No Measure)

mobility:

shoulder smash

tricep smash

walking arms

dynamic 90’s

upward downward dog

lunge complex

walk out prayer squats

Dynamic:

frankenstein walks

burped broad jumps

2×10 jump squats

2×10 ring rows

Squat Clean and Jerk (2-2-2-2-2-2)

Metcon (Time)

For time:

100 m run

5 power clean (95/65)(135/95)(155/115)

please scale this movement as needed

10 abmat sit-ups (L3 GHD)

15 D.U. (30 singles)

200 m run

10 power clean

20 abmat-situps

30 D.U. (60 singles)

400 m run

15 power clean

30 abmat sit-ups

45 D.U. (80 singles)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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