Call Us: (860) 339.5317

8/05/2015

4
Aug

8/05/2015

Midcoast CrossFit – Strong Man

View Public Whiteboard

Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

8 min EMOM:

2 BACK SQUATS

2 FRONT SQUATS

(65-80%)

(SAME WEIGHT FOR BOTH)

Back Squat (2-2-2-2)

60%, 70%, 80%, 85%

Front Squat (5-5-5-5-5)

65%

Metcon (13 Rounds for reps)

13 min EMOM:

3 STONE TO SHOULDER

(65,80,95,115,145)

4 PLATED BURPEE

(25/15)(35/25)(45/35)

5 DB/KB PUSH PRESS

(scale as needed)

Leave a Reply