Masters – 5/16/15

Midcoast CrossFit – Masters

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(No Measure)

Warm Up:

800 meters

foam Roll

Shoulder pass thru 20x

Samson lunge Stretch 20x

(No Measure)

Mobility;

Ham String Roll Out

Coach Stretch

Slow Push Ups

Shoulder Smash

Weighted arm Circles

Dynamic

Box jump ladder

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups