Call Us: (860) 339.5317

8/05/2015

4
Aug

8/05/2015

Midcoast CrossFit – CrossFit

View Public Whiteboard

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

Couch stretch

Scorpion stretch

Hamstring roll outs

Upward downward dog

DYNAMIC:

inch worms

Frankenstein walks

Duck walks

Low lateral shuffle

2×15 Superman’s

2×15 walking lunges

Deadlift (2-2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

8 SUMO DEADLIFT HIGH PULLS

(75/55)(95/65)(105/75)

10 BOX JUMPS

(20/18)(24/20)(30/24)

15 ABMAT SIT-UPS

(L3 10 GHD)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

Leave a Reply