8/9/2020

Midcoast CrossFit – Endurance

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Warm-up

Metcon (No Measure)

3x

100 m run

10 plated hops

5 burpees

10 ring rows

Mobility

Metcon (No Measure)

walk out prayer squats

lunge complex/worlds greatest

KB good mornings

KB squat sways

High knees

butt kicks

WOD

Metcon (Time)

3 ROUNDS for time:

50 DU (100 singles)

50 air squats

50 cal row (or bike)

finisher: 400 m run