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Sunday 6/7

6
Jun

Sunday 6/7

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

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 (AMRAP – Rounds and Reps)

In teams of 2 complete the following for 18 min.

Add 20 reps each round, split reps evenly, partner holds plate while other is working (25/15)(35/25)(45/35)

20 KB swings (20,40,60..etc)

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

20 DU (20,40,60..etc)(singles 40,80..)

20 Box jumps/step ups (20,40,60..)

(20/18)(24/20)(30/24)

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