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Tuesday – 5/5/15


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)


Shoulder smash

Couch stretch

Hamstring therapy on wall

Banded tricep stretch (front rack)

Tricep smash (front rack)


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)