Free swinger

Midcoast CrossFit – CrossFit

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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

(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