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7/22/2015

21
Jul

7/22/2015

Midcoast CrossFit – CrossFit

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400 m (No Measure)

10-12 min

400 m run

10 jump squats

10 pushups

10 air squats

shoulder smash

foam roll

(No Measure)

MOBILITY:

Shoulder smash

Tricep smash

Banded tricep stretch

Hamstring therapy on wall

Lunge complex

DYNAMIC:

Inch worm

Burpee broad jump

Plank walk

5 count push-ups (x3) (5 down,5 up)

Front Squat (6-6-6-6-6)

Moderate weight, build slow and or maintain.

Metcon (Time)

6 rounds for time:

6 thrusters (75/55)(95/65)

10 burpee over bar

No L3 this day. Focus on thruster form and speed.

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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