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7/5/2015

4
Jul

7/5/2015

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

(No Measure)

Mobility:

Shoulder smash

Tricep smash

Banded tricep stretch

4 way banded stretch

Couch stretch (hip felxors)

Dynamic:

Lunge complex

Duck walk

Plank walk

(3 rd Tabata)

Partner standing med ball lateral exchange

Partner med ball sit-ups

Metcon (Time)

STARS AND STRIPES CHIPPER

Partner 400 m run

300 D.U. (600 singles)

50 box jumps (20/18)(24/20)(30/24)

100 air squats

50 T2B (K2E)

50 push press (75/55)(95/65)(115/85)

20 stone to shoulder (choose)

Split reps evenly.

Partner who is not working does farmer carry holds (KB) (35/26)(53/35)(70/53)

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