Friday – 5/1/15

Midcoast CrossFit – CrossFit

View Public Whiteboard

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

Tricep band stretch

4 Way banded stretch

Dynamic 90s

Couch Stretch

Dynamic

Walk out prayer squats

Lunge & reach

Plank walks

Burpee broad jumps

Thruster (3-3-3-3-3)

Build Slowly..focus on form

Metcon (Time)

Thrusters 75/55, 95/65, 115/75

D.U.s (singles double number)

20 Thrusters

20 DUs (40 Singles)

15 Thrusters

40 DUs (80 Singles)

10 Thrusters

60 DUs (120 Singles)

5 Thrusters

80 DUs (160 Singles)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch