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7/28/2015

27
Jul

7/28/2015

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

triceps smash

walking arms

dynamic 90’s

banded triceps stretch

scorpion stretch

hamstring rollouts

MOBILITY:

inch worms

walking lunge and reach

2×20 jump squats

2×20 mountain climbers

Push Jerk (2-2-2-2-2-2)

build, get under the bar, work on recovery technique

Metcon (Time)

WOD FOR TIME

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

THEN…

5 rounds:

6 push press (75/55)(95/65)(135/95)

12 KB swings (35/26)(53/35)(70/53)

18 jump squats

***Gear more towards RX weight with KB swings if the L3 is on the heavy side, keep your form…it is a lot of reps.

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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