17
Jun
Meet Mr Crowley
Midcoast CrossFit – Endurance
Arrival warm up (800) (No Measure)
(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash
(No Measure)
Tabata
Abmat Situps
Double Unders
Metcon (AMRAP – Reps)
In 12 minutes
Run 1600 meters
Max-Rep Deadlifts (225/150,185,120)
In 8 minutes
Run 800 meters
Max-Rep Power cleans (135/96,105,73)
In 6 minutes
Run 400 meters
Max-Rep Front Squats (135/96,105,73)
Post WOD stretching B (No Measure)
Hamstring therapy on wall
Upward/downward dog
Couch stretch
Frog stretch