Call Us: (860) 339.5317

Saturday 4/25/15

24
Apr

Saturday 4/25/15

Midcoast CrossFit – CrossFit

View Public Whiteboard

Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

(No Measure)

Mobility:

Shoulder Smash

Hamstring Roll outs

Upward/downward dog

Lunge Complex

Dynamic:

Frankenstein Walks

Plank Walks

High Knees

Butt Kicks

Dead Bugs

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Deadlifts* (115/85,135/95, 185/135)

10 Hand Release Push Ups

15 Box Jumps (20/18, 24/20, 30/24)

***Perform 100 m Run every 3 Minutes***
* Scale back as needed if form is not there!

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

Leave a Reply