9
Jun
Strongman 6/10
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 2 (No Measure)
Mobility:
Shoulder smash
Walking arms
Dynamic 90’s
4 way banded stretch
KB squat sways
KB good mornings
Dynamic:
Frankenstein walks
Duck walks
Burpee broad jump
High knee skips
Metcon (No Measure)
5 round tabata:
Bar hang
DB plank rows
KB/DB front rack squats
Metcon (AMRAP – Rounds and Reps)
5 min amrap:
2 stone to shoulder
4 pull up
1 min rest…
5 min amrap:
4 DB thruster
2 plated burpee
1 min rest..
2 min amrap:
Max med ball situps
Score is total rounds and reps of first 2 4 min amraps. Med ball situp reps add to the rep part only of first 2 amraps.