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Double under down under


Double under down under

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility/dynamic 1 (No Measure)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

12 min time cap (15 tops if needed)

L1: 10 unbroken burpees

L2: 20 unbroken burpees

L3: 30 unbroken burpees

Superset each of these movements:

Remaining time double under work/progressions

Pistol practice/progressions

(Work on form and depth)

Metcon (Time)

WOD for time:

50 D.U. (Double the amount singles)

10 pistols (scale if needed)

10 Abmat sit-ups

40 D.U.

10 pistols

10 Abmat sit-ups

30 D.U

10 pistols

10 Abmat sit-ups

20 D.U

10 pistols

10 Abmat sit-ups

10 D.U.

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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