HIP THRUST

Midcoast CrossFit – Strong Man

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)

MOBILITY:

Shoulder smash

Couch stretch

Scorpion stretch

Lunge complex

DYNAMIC:

Walk out prayer squats

Duck walk

Plank walk

High knees

Butt kicks

2-3 min front rack stretching

Metcon (No Measure)

3 round Tabata:

Bar hang

Burpee pull-up

Thruster strength: (axle)

(6×2) 2-2-2-2-2-2

Build each round if form is good.

Metcon (Time)

200 m sand bag carry

6 rounds:

2 stone to shoulder (65/80/95/115/145)

3 thruster (95/65)(115/85)(135/95)

4 plated burpee (35/25)(45/35)

200 m sand bag carry