Sunday – 5/10/15

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

(No Measure)

Mobility:

Shoulder smash

Calf stretch facing wall 15 sec per foot x2

Hamstring roll outs

Upward downward dog

Dynamic:

Inch worms

Duck walk (down and back)

Walking lunges (down and back)

2 sets of 20 mountain climbers

Metcon (Time)

2 partners: (other partner rests)(split reps evenly)

300 Double unders (150 each)(or 300 each if singles)

80 KB swings (35/26)(53/35)(70/53)

60 box jumps (20/18)(24/20)(30/24)

40 burpee pull-ups (assisted/jumping)

20 clean and jerk (95/65)(135/95)(155/105)**scale as needed

10 stone to shoulder (65/80/95/115/145