Masters – 05/9/15

Midcoast CrossFit – Masters

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(No Measure)

800 m run

Shoulder Pass thru 20X

Sampson Lunge Stretch 20X

Foam Roll

(No Measure)

Mobility

Up/Down Dog

4 Way Back Stretch

Shoulder/Squat Band Stretch

Metcon (Time)

WOD “Retired”

Teams of 4-5 will flip tire 400 meters

Each team member will take turns doing 5 tire flips

Remaining team mates will complete 20 reps of a movement

Both the tire flips and the movements must be complete before team can rotate