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7/31/2015

30
Jul

7/31/2015

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

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)

SKILL WORK:

TABATA: (4 RDS)

WALL BALLS

PLANK PUSH UPS

Overhead plated lunges

(SCALE AS NEEDED)

(WORK ON FORM AND PROGRESSION)

Metcon (AMRAP – Rounds and Reps)

11 minute amrap:

100 D.U. (200 singles)

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

10 cal row

5 pistols (alternating) (scale as needed)

** no L3 for today’s WOD focus on form and speed.

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