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7/2/2015

1
Jul

7/2/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (2 rounds) (No Measure)

(2 rounds)

200 m run/ 250 m row

10 air squats

10 hand release push-ups

Foam roll/PVC roll

(No Measure)

Mobility:

shoulder smash

hamstring therapy on wall

walking arms

dynamic 90’s

tricep smash

Dynamic:

plank walks

low lateral shuffle steps…slow

high knees

butt kicks

10 burpees

10 pushups

10 air squats

Back Squat (3-3-3-3-3-3)

Build each round but watch form.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

2 bear complex (95/65)(135/95)(155/115)

10 box jump (20/18)(24/20)(30/24)

20 D.U. (40 singles)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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