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Double under down under

30
Mar

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)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

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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