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GRID TEAM RELAY

1
Aug

GRID TEAM RELAY

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (Time)

GRID TEAM RELAY:

(teams of 3) (3-4 teams on each side of the rig in their own lane)

(Each partner completes a round and then tags in the next partner in line..each team member must complete the round 5 times before the team run begins)

WOD FOR TIME:

5 ROUNDS:

15 KB swings (35/26)(53/35)(70/53)

8 deadlifts (135/95)(185/135)(225/165)

12 T2B (leg raise/K2E)(T2B)(4 bar MU)

(After each team member has completed 5 rounds of the relay, team will complete an 800 m run with a plate (35/25)(45/35)

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