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7/27/2015

26
Jul

7/27/2015

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

Arm walks up wall

4 way banded stretch

Lunge complex

DYNAMIC:

Plank walk

Walking lunges (down and back)

Burpee broad jumps

Lateral hops 2×20 sec (hop over line on floor mat)

Metcon (No Measure)

SKILL WORK:

2-4 min review on Double unders

Then…

4 rd TABATA: (alternate)

Double unders/single unders (work on technique)

Hand release push-ups

Metcon (Time)

200 m run

10 pull-ups (assisted)(Kip/butterfly)(C2B)

30 D.U, (60 singles)

200 m run

20 pull-ups

60 D.U. (120 singles)

200 m run

10 pull-ups

30 D.U. (60 singles)

200 m run

Finisher:

12 plated burpee (25/15)(35/25)(45/35)

**endurance option /challenge(first 200 and last 200 become 400 m)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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