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Monday, 04/27/15

26
Apr

Monday, 04/27/15

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Warm-up (No Measure)

Mobility

Shoulder Smash

Dynamic 90s

4 Way Banded Stretch

Dynamic

Inch Worms

Burpee Broad Jumps

High Knees

Butt Kicks

High Knee Skips

Front rack mobility (No Measure)

Banded tricep stretch

Front rack mobility on box (PVC)

Tricep smash

Power Clean (4-4-4-4-4)

Metcon (Time)

6 Hang Power Cleans 95/65, 135/95, 155/115

20 D.U.s (40 Singles)

6 C2B (scale appropriately)

7 Hang Power Cleans

20 D.U.s (40 Singles)

7 C2B

8 Hang Power Cleans

20 D.U.s (40 Singles)

8 C2B

9 Hang Power Cleans

20 D.U.s (40 Singles)

9 C2B

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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