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Friday 04/17/2015

16
Apr

Friday 04/17/2015

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

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Bear Complex (Warm up ( Guide 50% 1 rep max))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Warm up with 1×20 Front Squat (50% 1 rep)

1-Mile Run (Time)

Max Effort 1-Mile Run
REST ONE MINUTE then start WOD

Metcon (Time)

4 rounds for time:

6 front squats (95/65)(115/85)(135/95)scale back as needed

100 m farmer carry (KB) (35/26)(53/35)(70/53)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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