Throwing Helen

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 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (No Measure)

Tabata 4 Rounds

Wallballs 20/14

Walking Lunges

Pull ups (work on progression)

Metcon (Time)

Throwing Helen – 3 Rounds

400 Meter Run

21 KB Swings (35/26,53/35,70/53)

6 Wall balls 20/14

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch