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EWOD – 8/4

3
Aug

EWOD – 8/4

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 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

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

Running away from Fran

200 meters

21 Thrusters

21 Pull ups

400 meters

15 Thrusters

15 Pull ups

200 meters

9 Thrusters

9 Pull ups

400 meters
Scale weight as needed RX is 95/65

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