22
Jul
7/23/2015
Midcoast CrossFit – CrossFit
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