8
Aug
8/9/2020
Midcoast CrossFit – Endurance
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