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8/2/2015

1
Aug

8/2/2015

Midcoast CrossFit – Endurance

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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)

STRENGTH:

EMOM FOR 10 MINUTES

4 FLOOR PRESSES

(SCALE AS NEEDED)

Metcon (Time)

EWOD: (TIME)

1 MILE RUN

50 AIR SQUATS

800 M RUN

40 WALL BALLS

400 M RUN

30 LEG RAISES

200 M RUN

20 BURPEES

(SCALE AS NEEDED)

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