Monday 5/4/15

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

(No Measure)

Skillwork:

5 min Goat work (pick one movement)

3 round Tabata:

Wallball

Double under

Metcon (Time)

5 rounds for time:

200 meter run (200 m row)

15 wallball (14/10)(20/14)

20 Pull-up (assisted)(kip/butterfly)(15 C2B)

25 D.U. (50 singles)