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Crossfit – 06/19/15

18
Jun

Crossfit – 06/19/15

Midcoast CrossFit – CrossFit

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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

(No Measure)

Skill work:

4 round tabata: (3 movements)

Handstand holds

Bar hangs

A goat movement of your choice

Metcon (Time)

21-15-9

Pull ups (assisted)(kip/butterfly)(C2B)

Burpees

Overhead plated lunges (25/15)(35/25)(45/35

Metcon (No Measure)

Tabata abs: 4 rounds

Med ball situps

Supermans

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