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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

(No Measure)

Coaches Please follow:

Mobility: (4-5 min)

Shoulder smash

Couch stretch

Scorpion stretch

Upward/downward/walking dog

Dynamic: (4-5 min)

KB good mornings (10-12)

Hamstring rollouts (8-10 times)

Walk out prayer squats

Inch worms

High knees (down and back)

Butt kicks (down and back)

Deadlift (3-3-3-3-3)

Build slowly, watch form and back

Metcon (Time)

5 rounds for time:

100 m farmer carry


8 deadlifts (135/95)(165/125)(185/135)

20 Ab-mat sit-ups

1 rope climb (ring row/rope pull)(rope climb)(leg less)

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