Strongman – 5/6/15

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)

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)