Tuesday – 5/26

Midcoast CrossFit – CrossFit

View Public Whiteboard

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