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7/29/2015

28
Jul

7/29/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

3 min EMOM:

GOAT DAY, PICK 1 BODY WEIGHT OR GYMNASTIC MOVEMENT THAT NEEDS IMPROVEMENT.

PERFORM 10-12 REPS EACH MINUTE..REMAINING TIME EACH MINUTE PLANK HOLD..SHOULDER TAPS.

3 RD TABATA:

MEDBALL SIT-UPS

BICYCLE CRUNCHES

(SCALE AS NEEDED)

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

2 HSPU (assisted)(1 mat)(deficit)

6 med ball sit-ups (15/10)(20/15)

Rest 1 minute

2 min AMRAP:

Burpee to target (4-6 inches above reach)

Rest 1 minute

5 min AMRAP:

2 HSPU

6 box jump (20/18)(24/20)(30/24)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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