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Saturday – 5/9/15

8
May

Saturday – 5/9/15

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

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

Overhead Squat (10 unbroken at 50-60% of 1RM, 5-5-5-5)

if OHS are new to you go into 4×4 and skip the 15 unbroken, work on form

Metcon (Time)

Buy in

400 m run

25 abmat sit-ups

3 rounds of:

5 OHS (75/55)(95/65)(135/85)

8 burpee over bar

Cash out

200 m run

35 abmat sit-ups

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