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EWOD-“Q is for Quads”


EWOD-“Q is for Quads”

Midcoast CrossFit – Endurance

View Public Whiteboard

(No Measure)

Walk out prayers squat

High knees

Butt kickers

1 Mile Run

20 Burpee

(No Measure)

EMOM 6 minutes

Box Jumps (no step ups)

DUs/Single Unders

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

7 Front Squats (155/115,135/95,95/65)

(Scale back if needed)

10 Box Jumps (24″/20) Scale as needed

200 Meters

(No Measure)

1 mile cool down if time allows….nice and easy.

Post WOD stretching:

Couch stretch

Pigeon stretch

Frog stretch

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