Tuesday – 5/5/15

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

(No Measure)

Mobility/dynamic:

Shoulder smash

Couch stretch

Hamstring therapy on wall

Banded tricep stretch (front rack)

Tricep smash (front rack)

Dynamic:

Slow burpee broad jumps x2

High knees x2

Butt kicks x2

High knee skips x2

Low lateral shuffle x2

Push Press (Warm up into (5×4 building) )

Watch Form

Metcon (AMRAP – Reps)

10 min EMOM

1 Bear complex (75/55 – 95/65 – 135/95)

1 round equals:

(power clean, front squat, push press, back squat, back push press)

Remaining minute (max rep T2B)

Score of this wod is total number of T2B performed. (amrap reps)