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Summa time!

30
May

Summa time!

Midcoast CrossFit – CrossFit

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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 (Time)

SUMMA TIME!

Teams of two (male/female)

Partner A: 200 m plate carry (35/25)(45/35)

Partner B: amrap plated burpees (35/25)(45/35)

THEN SWITCH

partner A: 200 m farmer carry (KB)

(35/26)(53/35)(70/53)

Partner B: amrap D.U. (Singles)

THEN SWITCH

Partner A: 60 air squats

Partner B: amrap power clean

(95/65)(135/95)(165/125)

Partner A+B 400 m run together (alternate Holding KB) (35/26)(53/35)(70/53)

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