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Tuesday – 4/28/15

27
Apr

Tuesday – 4/28/15

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)

6 Minute EMOM

4 Pistols

6 Medball Situps

Metcon (Time)

400 Meter Run

20 ABMAT Situps

10 Pistols

30 ABMAT Situps

20 Pistols

20 ABMAT situps

10 Pistols

400 Meter Run

-Complete two rope climbs at any point during WOD
L3 GHD situps/legless rope climbs

Post WOD stretching A (No Measure)

Pigeon stretch

Couch stretch

4way banded stretch

Shoulder smash

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