11
May
Free swinger
Midcoast CrossFit – CrossFit
Arrival warm up (1 mile) (No Measure)
1 mile run/ 1200 m row
Foam roll/PVC roll
4 way banded stretch
(No Measure)
Mobility:
Shoulder smash
Scorpion stretch
Lunge complex
Prayer squats
Dynamic:
Plank walk
Burpee broad jump
Walking lunges (down and back)
Metcon (No Measure)
Skill work:
EMOM for 8 mins:
5 T2B (K2E or leg raises if needed)
5 wall balls (form)
Metcon (Time)
Free swinger
WOD: (for time)
10 KB swings (35/26)(53/35)(70-80/53)
10 box jumps (20/18)(24/20)(30/24)
20 KB swings
20 T2B (leg raises/K2E)
30 KB swings
30 hand release push-ups
800 m run (or row)
Post wod stretching C (No Measure)
Slow 400-800 m run
Foam roll
4 way banded stretch