4
May
Tuesday – 5/5/15
Midcoast CrossFit – CrossFit
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)
