30
Apr
Friday – 5/1/15
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
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