7/23/2015

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

walking arms

dynamic 90’s

upward/downward/walking dog

lung complex

DYNAMIC:

high knees

butt kicks

high knee skips

lateral high knees

lateral high knee skips

3×20 sec. mountain climbers

Metcon (No Measure)

SKILL WORK:

4 rounds TABATA:

Bar hang

plank

wall balls

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

200 m run

12 pullups (assisted)(kip/butterfly)(NO L3)

12 wall balls (15/10)(20/15)

No L3 in this wod

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch