Strongman 5/27

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

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

(No Measure)

4 round tabata:

Bar holds (grip strength)

Plated squats (35/25)(45/35)

DB snatch (35/15)(55/35)(KB if needed)

Metcon (Time)

6 rounds for time:

100 m plate run/carry (35/25)(45/35)

5 plated burpees (35/25)(45/35)

8 DB thrusters (35/15)(55/35)(KB if needed)

1 bar/ring MU (8 ring row/5 ring dip)(1 bar mu)(1 ring mu)