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Masters – 3/10/2015

9
Mar

Masters – 3/10/2015

Midcoast CrossFit – Masters

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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

Arm walks up wall

Couch stretch

PVC pass thru’s

PVC figure 8’s

PVC slow overhead squats

Dynamic:

Frankenstein walks

Inch worms

Burpee broad jumps

High knees butt kicks

Squat Snatch (Warm up, 6×3 build)

Metcon (Time)

For time:

Movements:

Burpees

Power snatches (75/55)(95/65)(115/85)

Box jumps (20/18)(24/20)(30/24)

Rep scheme:

2,2,2

4,4,4

6,6,6

8,8,8

10,10,10

8,8,8

6,6,6

4,4,4

2,2,2

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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