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Thursday – 4/30/15

29
Apr

Thursday – 4/30/15

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

Mobility/dynamic 2 (No Measure)

Mobility:

Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings

Dynamic:

Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (No Measure)

Tabata

Ring Dips

Bar Hangs

Jump Squats – focus on depth not jump

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP

4 Ring dip(assisted,ring dip, MU)

4 Wallballs 20/14

1 Minute rest

3 Minute AMRAP

5 Hand release push ups

5 Wallballs

1 Minute rest

3 Minute AMRAP

6 Burpees

6 Wallballs
Score is full rounds and reps from all three AMRAPS combined.

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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