23
Jun
HIP THRUST
Midcoast CrossFit – Strong Man
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
