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7/9/2015

8
Jul

7/9/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

(No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

Banded tricep stretch

Dynamic:

Frankenstein walks

Plank walks

Jumping jacks 2×15

Jump squats 2×10

Pushups 2×10

Metcon (No Measure)

Metcon:

Tabata 3 rounds

Star crunches

Mountain climbers

Metcon (No Measure)

Metcon:

Row relay: (teams of 2-3) 2500 meters. Row only a max of 500 m before switching.

Metcon (AMRAP – Rounds and Reps)

WOD:

13 min amrap

10 KB swings (35/26)(53/35)(70/53)

10 pull ups (assisted)(kip/butterfly)(C2B)

10 cal row

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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