Endurance – 5/28

Midcoast CrossFit – Endurance

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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

The Kettle Bell Mile (Time)

8 Rounds

20 KB Swings 53/35

Run 200 Meters with KB

Box Jumps (Max box jumps in 5 Minutes 24/20)