9
May
Sunday – 5/10/15
Midcoast CrossFit – CrossFit
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