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7/8/2015

7
Jul

7/8/2015

Midcoast CrossFit – Strong Man

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Warm-up (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Frog stretch

Hamstring rollouts

Dynamic:

Plank walk

Duck walk

5 burpees

10 push-ups

15 air squats

Metcon (No Measure)

3 round Tabata:

Bar hang

HSPU hold

Push press(75/55)(95/65)

3 min EMOM:

8 plated burpees (15/10)(25/15)

Metcon (AMRAP – Rounds and Reps)

12 min AMARAP:

100 m stone carry (65,80,95,115,145)

4 tire flips

2 HSPU (box)(1 mat)(deficit)

4 med ball slams 20/20,30/20

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