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7/21/2015

20
Jul

7/21/2015

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)

MOBILITY:

Shoulder smash

4 way banded stretch

couch stretch

scorpion stretch

KB squat sways

KB good mornings

DYNAMIC:

Frankenstein walks

walking lunges (down and Back)

low lateral shuffle steps (down and back)

alt. leg hop to stabilization (down and back)

Metcon (No Measure)

SKILL WORK:

Tabata 3 Rounds:

KB swings (SCALE AS NEEDED)

Air Squats

3 MIN EMOM:

6-10 T2B (K2E or leg raises)

6-10 pushups

Metcon (AMRAP – Rounds and Reps)

WOD

4 MIN AMRAP: (rounds and reps)

2 Burpee pull-up (Assisted)(kip/strict)(C2B)

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

1 min rest

4 MIN AMRAP: (rounds and reps)

2 Burpee Pull-up

4 T2B (leg raises/K2E)

1 min rest

2 MIN AMRAP: (reps)

Abmat sit-up

**ADD TOTAL ROUNDS AND REPS

**SITUPS AT END GET ADDED TO THE REPS.

Post wod stretching C (No Measure)

Slow 400-800 m run

Foam roll

4 way banded stretch

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