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7/3/2015

2
Jul

7/3/2015

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)

Skill Work:

Tabata 4 rounds:

HSPU holds or HSPU’s.. Scale as needed

Med ball sit-ups (20/15)

Plank

Metcon (Time)

WOD for time:

2,4,2,6,2,8,2,10,2

HSPU (box)(1 mat)(deficit)

Pistols (assisted)(pistols)

Med ball slams (20/15)

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