27
May
Endurance – 5/28
Midcoast CrossFit – Endurance
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
The Kettle Bell Mile (Time)
8 Rounds
20 KB Swings 53/35
Run 200 Meters with KB