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Crazy 8s

6
Jun

Crazy 8s

Midcoast CrossFit – Endurance

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (Time)

“Crazy 8’s”

8 rounds for time

8 KB swings (35/26)(53/35)(70/53)

8 box jumps (20/12)(24/20)(30/24)

8 burpees

8 pull ups

8 wall balls (14/10)(20/14)

8 sit ups

8 lunges

8 calorie row

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