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7/25/2015

24
Jul

7/25/2015

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

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (No Measure)

SKILL WORK:

Goat day

3 min EMOM:

(Movement #1)

10-15 rep (air squat remaining resting time)

3 min EMOM:

(Movement #2)

10-15 rep (plank remaining resting time)

Metcon (Time)

For time:

800 m run:

100 D.U. (200 singles)

50 jump squat

40 KB swing (35/26)(53/35)(70/53)

30 hand release push-up

20 plated burpees (35/25)(45/35)

10 pistols (assisted)

5 stone to shoulder

(80/65)(95/80)(115/95)

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