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Master – 3/21/15

20
Mar

Master – 3/21/15

Midcoast CrossFit – Masters

View Public Whiteboard

(No Measure)

Warm Up

500 meter Row

Foam Roll

(No Measure)

Mobility:

4 way yoga back stretch

Walking Arms/Circles

Hamstring Roll outs

Frog Stretch

Dynamic: Relay

Metcon (Time)

WOD: Spring Chipper

5 Wall Climbs

10 OHS 95/65

15 SDHP 95/65

20 Bar Hops

25 Pull Ups

30 Walking Lunges

35 Push Ups

40 KB Swings

45 Air Squats

50 Burpees

55 Ab Mat Sit Ups

60 DUs (180 singles)

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