TEST WEEK (DAY 7)

Midcoast CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

400 M RUN

FOAM ROLL QUADS/IT

LAX BALL CALVES

FOAM ROLL LATS

LAX BALL LATS/TRAPS

WOD

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP:

6 DB SNATCHES (50/35)

8 1 ARM OH WALKING LUNGES

10 BURPEE OVER DB

1 MIIN REST

6 MIN AMRAP:

100 M RUN

6 BURPEE BOX JUMP OVERS (24/20)