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Three’s company


Three’s company

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility/dynamic 2 (No Measure)


Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings


Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (Time)


(One team member rows while the other two are working. Each member has to row 1000 meters) scoring is for time.

**Complete 3 rounds of the following then a finisher**

A. 1000 m row

B. And C. : (split reps evenly)

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

40 power cleans 95/65)(135/95)(155/120)

80 D.U. (Switch every 20)(switch every 40 for singles, 160 total)

Team finisher:

Alternating burpees (30 total)


Round 1: A rows B,C work

Round 2: B rows A,C work

Round 3: C rows A,B work

Finisher: ABC rotate

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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