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Partner Sunday


Partner Sunday

Midcoast CrossFit – CrossFit

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Spring arrival (No Measure)

400/800 m run or row

Shoulder smash

Foam roll/PVC roll

Upward/downward dog

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

Metcon (AMRAP – Rounds and Reps)

Twisted Barbara

(Teams of 2)

Split reps every 10

17 min AMRAP:

20 pull-ups (jumping/assisted)(Kip/butterfly)(C2B)

30 push-ups (hand release)(feet on med ball or 12″ box)

40 sit-ups

50 squats (air squats)(35/45 lb bar)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch