3
May
Monday 5/4/15
Midcoast CrossFit – CrossFit
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)
