Call Us: (860) 339.5317

7/7/2015

6
Jul

7/7/2015

Midcoast CrossFit – CrossFit

View Public Whiteboard

Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)

Mobility:

Shoulder smash

4 way banded stretch

Pigeon stretch

Scorpion stretch

Dynamic:

Duck walk

Plank walk

2×12 mountain climbers

2×12 walking lunges

Metcon (No Measure)

Skill work:

4 min EMOM

8 KB swings

4 plated burpees

Scale both movements as needed but still challenge yourself.

Tabata 3 rounds:

Wall balls

Metcon (Time)

WOD for time:

200 m run then…

10,20,30,20,10

Wall balls (15/10)(20/15)

Abmat Sit-ups

Then 200 m run

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

Leave a Reply