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‘N’ Sync


‘N’ Sync

Midcoast CrossFit – Strong Man

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility/dynamic 1 (No Measure)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Bench Press (3-3-3-3-3-3)

Metcon (Time)

For time:

(With partner)

(Both have to work at the same time)

Both partners complete the number of reps before advancing

10 KB step ups (35/26)(53/35)(70/53)

6 plated burpees (35/25)(45/35)

4 deadlifts (fat bar or regular)


12 KB step ups

8 plated burpees

6 deadlifts

14 KB step ups

10 plated burpees

8 dead lifts

100 m overhead plate carry..together

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