26
May
Strongman 5/27
Midcoast CrossFit – Strong Man
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)