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Run little Angie

1
May

Run little Angie

Midcoast CrossFit – CrossFit

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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)

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

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