1
May
Run little Angie
Midcoast CrossFit – CrossFit
Arrival warm up (800) (No Measure)
(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash
Mobility/dynamic 1 (No Measure)
Mobility:
Shoulder smash
Scorpion stretch
Couch stretch
Lunge complex
Walk out prayer squats
Dynamic:
Inch worms
Plank walk
Lateral plank walk
Low lateral shuffles
High knees
Butt kicks
Metcon (No Measure)
Tabata abs 5 rounds
Flutter kicks
Med ball situps
Metcon (Time)
“Run little Angie”
400m Run
50 Pull ups assisted/kip or butterfly
50 Hand release push ups
50 Sit ups
50 Air squats
*****No L3 for this WOD
Post wod stretching C (No Measure)
Slow 400-800 m run
Foam roll
4 way banded stretch
