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Strongman 4/29/15


Strongman 4/29/15

Midcoast CrossFit – Strong Man

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)


Shoulder smash

Arm walks up wall

PVC Pass through/ Figure 8’s

Upward/Downward/Walking dog


Plank Walk

2 Sets of 15 jump squats

2 Sets of 15 med ball situps

Metcon (No Measure)

8 Minute EMOM

8 Alt DB Snatches

3 Strict Pull ups (bands as needed)

Metcon (No Measure)

Yoke Carry Intro

Metcon (Time)

6 Rounds for Time

100 Meter Farmer Carry 65/45, 95/65

8 SDHP 53/35, 70/53, 80/70

4 DB Thrusters 35/15, 55/35, KB if needed

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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