EWOD – 6/23/15

Midcoast CrossFit – Endurance

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1000 Meter Row (No Measure)

1000 Meter Row

4 Way Band Stretch

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 (Time)

50 KB Swings (L1- 44/26 RX- 53/35 L3- 70/53)

50 Wall Balls (L1- 14/10 RX & L3- 20/14)

800 Meter Run

40 KB Swings

40 Wall Balls

400 Meter Run

30 KB Swings

30 Wall Balls

200 Meter Run

20 KB Swings

20 Wall Balls

400 Meter Run

10 KB Swings

10 Wall Balls

800 Meter Run