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7/19/2015

18
Jul

7/19/2015

Midcoast CrossFit – CrossFit

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(No Measure)

Arrival warm up:

2 rounds:

200 m run

10 supermans

10 abmat situps

10 air squats

(No Measure)

Mobility:

shoulder smash

banded tricep stretch

laying down banded IT band stretch

4 way banded stretch

Dynamic:

inch worm

low lateral shuffle steps

lateral high knees

lateral high knee skips

burpee pushup complex (1 burp, 2 pushup)

8-10 mins warm up into weights used for todays WOD

Metcon (AMRAP – Reps)

PARTNER WOD SUNDAY

***Make sure you are warmed up with weights before starting this WOD***

(2 ROUNDS)

Partner A runs 400 M

Partner B does AMRAP hang power snatch (75/55)(95/65)(115/85)

(Switch when A gets back)

(Score is total number of hang power snatch)

(2 ROUNDS)

Partner A 80 D.U. (160 singles)

Partner B does AMRAP Push press (same weight as hang power snatch)

(Switch when A gets back)

(Score is total number of push press)

(2 ROUNDS)

Partner A 25 Leg raises

Partner B does AMRAP hand release pushups

(Switch when A completes leg raises)

(Score is total number of pushups)

**each partner does hang power snatch twice, push press twice, hand release pushups twice**

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