22
Jun
EWOD – 6/23/15
Midcoast CrossFit – Endurance
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