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Roll The Dice

26
Jun

Roll The Dice

Midcoast CrossFit – Masters

View Public Whiteboard

PVC Warm Up (No Measure)

400 m Run

20 Shoulder Pass Thrus

20 Figure 8 (10 each direct)

20 OHS

Mobility

Banded Hip Knee Ankle Stretch

Boot Strap Stretch

Up / Downward Dog

Dynamic 90s

Front Rack Banded Stretch

Dynamic

Lateral Shuffle

High Knee Skips

Frankenstein Walks

100m Sprint Relays

Metcon (No Measure)

20 Minutes

Teams of 4

Team will roll dice, teammates will each perform rep count (and movement ) on dice before rolling again

Score is total reps:

2 = 200m Run

3 = Tire Flips

4 = HSPU

5 = Front Squats 95/65

6 = Push Press 95/65

7 = Pull Ups

8 = Burpees

9 = Box Jumps

10 = Push Ups

11 = KB Swings

12 = Air Squats

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