7
May
Friday – 5/8/15
Midcoast CrossFit – CrossFit
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