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Tuesday – 6/9


Tuesday – 6/9

Midcoast CrossFit – CrossFit

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Arrival warm up (1 mile) (No Measure)

1 mile run/ 1200 m row

Foam roll/PVC roll

4 way banded stretch

Mobility/dynamic 1 (No Measure)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

(No Measure)

Skill work: goat day.

Pick 2 movements that need improvements (body weight/gymnastic) and perform 6-8 reps per movement EMOM for 6 min.

Metcon (Time)

5 rounds for time:

200 m run/row

20 abmat situps (GHD)

6 HSPU (box)(hspu)(deficit)

Metcon (No Measure)

Post wod ABS: (TABATA)(4RDS)

Plank pushups

Star crunches

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

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