23
Apr
Throwing Helen
Midcoast CrossFit – CrossFit
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