Strongman 6/10

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 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.