25
May
Tuesday – 5/26
Midcoast CrossFit – CrossFit
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
(No Measure)
Skill work: (10-12 min)
5×4 HSPUs
Superset with:
5×4 pistols
(rest between sets)
4 round tabata:
D.U.
Metcon (AMRAP – Rounds and Reps)
12 min amrap:
3 hspu (box)(1 mat/floor)(deficit)
6 pistol (assisted if needed)
30 DU (69 singles)
Post WOD stretching B (No Measure)
Hamstring therapy on wall
Upward/downward dog
Couch stretch
Frog stretch
