Meet Mr Crowley

Midcoast CrossFit – Endurance

View Public Whiteboard

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