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EWOD – 03/12/14

11
Mar

EWOD – 03/12/14

Midcoast CrossFit – Endurance

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(No Measure)

400 meter run

20 GHD Situps

400 meter run

20 GHD Supermans

Scorpion Stretch

Frog Stretch

Glute Bridges 5×3 use thruster weight as a gauge

Metcon (Time)

Buy in 1 mile run then

25-20-15

-100 meters

Weighted box step ups (low box 95/75)

-100 meters

DUs

-100 meters

Burpees

-100 meters

Weighted lunges

Cash out 1 mile run

RX + is 200 meters

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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