5
May
Strongman – 5/6/15
Midcoast CrossFit – Strong Man
Arrival warm up (800) (No Measure)
(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash
(No Measure)
Mobility/dynamic
Shoulder smash
Hamstring therapy
Upward downward dog
Lunge complex
Dymanic:
Frankenstein walks
Inch worms
Prayer squat broad jumps
Lateral plank walks
Fat Bar Deadlift (5-5-5-5-5)
Warm up into 5×5 (weight is moderate at most, work on endurance)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 deadlifts (115/155)(185/135)(215/165)
5 stone to shoulder (65/80/95/115/145)
5 tire flips
5 pushup rows (DB) (35/15)
