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Deadlift wod/paleo wod #2


Deadlift wod/paleo wod #2

Midcoast CrossFit – CrossFit

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Winter arrival (No Measure)

Watch for snow and ice around the building and on the road if you are going to run outside.

800 m run/ 1000 m row

Shoulder smash

Foam roll

Upward/downward facing dog

Mobility/dynamic 2 (No Measure)


Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings


Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Deadlift (Warm up, 6×5 moderate build)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

8 dead lifts (135/95)(165/125)(185/145)

(Scale back if needed, watch the back)

9 burpee over bar

10 push-ups

Metcon (AMRAP – Reps)

Paleo WOD #2:

12 minute time cap:

100 KB swings 35/26, 53/35, 70/53

100 burpees

(Portion reps any way needed)

Score is for time if all reps are completed, if not then score is total number of reps)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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