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Baby whitten

9
May

Baby whitten

Midcoast CrossFit – Endurance

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility: (No Measure)

Mobility:

walking arms

dynamic 90’s

4 way banded stretch

upward/downward/walking dog

Dynamic:

bear crawl

frankenstein walks

5 burpee broad jumps

high knees

Metcon (Time)

“Baby Whitten”

5 Rounds for time

11 KB Swings (35/26)(53/35)(70/53)

11 Box Jumps (20/12)(24/20)(30/24)

Run 200 Meters

11 Burpees

11 Wall Ball Shots (14/10)(20/14)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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