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Surfer on Acid and More

5
Aug

Surfer on Acid and More

Midcoast CrossFit – CrossFit

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Arrival warm up (2 rounds) (No Measure)

(2 rounds)

200 m run/ 250 m row

10 air squats

10 hand release push-ups

Foam roll/PVC roll

(No Measure)

MOBILITY:

SHOULDER SMASH

PIGEON STRETCH

COUCH STRETCH

LUNGE COMPLEX

WALK OUT PRAYER SQUATS

DYNAMIC:

AIR SQUAT BROAD JUMPS

(5 AIR SQUATS BETWEEN JUMPS)

1 LEGGED HOP TO STABILIZATION

(1 PISTOL/ATTEMPT BETWEEN EACH HOP)

PLANK WALK X2

Metcon (No Measure)

SKILL WORK:

(BODY WEIGHT/GYMNASTIC WORK)

(FOCUS ON FORM AND PROGRESSION IF NEED BE)

3 MIN EMOM

3 BURPEES

3 PUSHUPS

3 AIR SQUATS

3 MIN EMOM

3 BURPEES

5 BOX JUMPS (SCALE AS NEEDED)

Metcon (Time)

SURFER ON ACID AND MORE:

(3 ROUNDS FOR TIME)

400 M RUN

21 BURPEES

10 WALL BALLS (15/10)(20/15)

(NO L3 FOR THIS WOD)

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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