Friday – 5/8/15

Midcoast CrossFit – CrossFit

View Public Whiteboard

Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)

Mobility/dynamic:

Shoulder smash

Dynamic 90’s

Couch stretch

Frog stretch

Walk out prayer squats

Dynamic:

Plank walks

Slow burpee broad jumps

2 sets of 20 jump squats

(No Measure)

3 min EMOM

6-8 reps of goat

Air squats remaining minute

3 min EMOM

6-8 reps of Goat #2

Air squats remaining minute

Metcon (Time)

400 m run

50 pullups

75 pushups

100 air squats

400 m run
pull-ups, pushups, air squats broken up anyway